Andhra · Curry
Thotakura pesarapappu kura
Amaranth with moong dal
- Energy
- 200 kcal
- Protein
- 12 g
- Fibre
- 10.6 g
- Time
- 25 min
Per serving, 207 g.1 Good for lunch or dinner.
One serving gives you
- 118%of the day’s vitamin A
- 54%of the day’s calcium
- 52%of the day’s folate
- 30%of the day’s iron
Nutrition facts
One serving, 207 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy200 kcal11%
Carbohydrates
- Carbohydrate19.5 g7%
- Fibre10.6 g42%
- Soluble fibre2.58 g
Fats
- Fat7.47 g15%
- Saturated fat limit1.41 g7% of limit
- Monounsaturated fat3.16 g
- Polyunsaturated fat2.32 g
- Omega-61.85 g23%
- Omega-30.46 g47%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12 g24%
- Histidine281 mg47%
- Isoleucine499 mg42%
- Leucine935 mg40%
- Lysine688 mg64%
- Methionine + cystine223 mg37%
- Phenylalanine + tyrosine1,088 mg130%
- Threonine442 mg105%
- Tryptophan136 mg65%
- Valine601 mg77%
Vitamins
- Vitamin A995 µg118%
- Vitamin B10.09 mg7%
- Vitamin B20.32 mg17%
- Vitamin B31.55 mg14%
- Vitamin B51.16 mg23%
- Vitamin B60.38 mg20%
- BiotinNot in the source data
- Folate115 µg52%
- Vitamin B120 µg0%
- Vitamin C113 mg174%
- Vitamin D0 µg0%
- Vitamin E1.67 mg22%
- Vitamin K438 µg796%
Minerals
- Calcium536 mg54%
- ChromiumNot in the source data
- Copper0.55 mg32%
- IodineNot in the source data
- Iron8.7 mg30%
- Magnesium344 mg93%
- Manganese2.33 mg58%
- MolybdenumNot in the source data
- Phosphorus231 mg23%
- Potassium1,218 mg35%
- Selenium45.9 µg115%
- Sodium limit223 mg11% of limit
- Zinc2.09 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Amaranth leaves, green thotakura154 g
- Green gram, dal pesara pappu22.5 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 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
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash amaranth leaves in plenty of water, discard tough stems and chop.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Soak 22 g moong dal for 20 minutes and drain. Add it with the amaranth leaves, green chilli, turmeric, salt and 2–3 tablespoons of water. Cover and cook on low heat until both are tender but the dal keeps its shape.