Andhra · Main
Thotakura pappu
Amaranth with toor dal
- Energy
- 243 kcal
- Protein
- 14.2 g
- Fibre
- 10.4 g
- Time
- 40 min
Per serving, 204 g.1 Good for lunch or dinner.
One serving gives you
- 89%of the day’s vitamin A
- 44%of the day’s folate
- 39%of the day’s calcium
- 24%of the day’s iron
Nutrition facts
One serving, 204 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy243 kcal14%
Carbohydrates
- Carbohydrate29.8 g11%
- Fibre10.4 g42%
- Soluble fibre2.69 g
Fats
- Fat6.56 g13%
- Saturated fat limit1.2 g6% of limit
- Monounsaturated fat2.65 g
- Polyunsaturated fat2.06 g
- Omega-61.73 g22%
- Omega-30.32 g33%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein14.2 g28%
- Histidine400 mg67%
- Isoleucine517 mg43%
- Leucine988 mg42%
- Lysine827 mg77%
- Methionine + cystine249 mg42%
- Phenylalanine + tyrosine1,477 mg176%
- Threonine496 mg118%
- Tryptophan113 mg54%
- Valine640 mg82%
Vitamins
- Vitamin A745 µg89%
- Vitamin B10.18 mg13%
- Vitamin B20.26 mg14%
- Vitamin B31.74 mg16%
- Vitamin B51.15 mg23%
- Vitamin B60.36 mg19%
- BiotinNot in the source data
- Folate97.4 µg44%
- Vitamin B120 µg0%
- Vitamin C74.5 mg115%
- Vitamin D0 µg0%
- Vitamin E1.42 mg19%
- Vitamin K323 µg587%
Minerals
- Calcium393 mg39%
- ChromiumNot in the source data
- Copper0.66 mg39%
- IodineNot in the source data
- Iron7.08 mg24%
- Magnesium263 mg71%
- Manganese1.95 mg49%
- MolybdenumNot in the source data
- Phosphorus240 mg24%
- Potassium1,243 mg36%
- Selenium29.2 µg73%
- Sodium limit340 mg17% of limit
- Zinc2.13 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Amaranth leaves, green thotakura104 g
- Groundnut oil palli nune4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Tomato, ripe, local40 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Wash amaranth leaves in plenty of water, discard tough stems and chop.
- 3
Cook the leaves with the turmeric, slit green chilli, 40 g chopped tomato and a splash of water until tender, about 5 minutes. Stir in the mashed dal and simmer for 5 minutes, adding hot water for a pourable pappu.
- 4
Heat 4.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida with the crushed garlic; stir until fragrant. Pour this taalimpu over the pappu and add salt to taste.