Aaku Pappu (Dal with Greens)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Aaku Pappu (Dal with Greens)
60 min.
4
166kcal

Suggestions

Ingredients

  • pinch asafoetida powder 
  • teaspoons cooking oil 
  • teaspoon cumin seed 
  • sprig curry leaves fresh
  •  chile peppers green cut into large chunks
  • ounce amaranth greens chopped
  • 0.5 teaspoon ground turmeric 
  • teaspoon skinned lentils split black (urad dal)
  • teaspoon mustard seed 
  •  chile peppers dried red
  • servings salt to taste
  • cup goya pigeon peas split hulled (toor dal)
  • cups water 

Equipment

  • frying pan
  • pressure cooker

Directions

  1. Cook the pigeon peas with 2 cups water in a pressure cooker until the water is absorbed and the peas are tender, about 5 minutes.
  2. Bring 2 cups of water to a boil with the turmeric and salt; add the amaranth greens and cook until tender, about 5 minutes; drain. Stir the cooked peas into the greens; set aside.
  3. Heat the oil in a small skillet; cook the lentils, mustard seed, cumin seed, and red chile peppers in the oil until the seeds begin to splutter.
  4. Add the green chile peppers, curry leaves, and asafoetida powder and continue cooking another 30 seconds; immediately stir into the peas and greens.

Nutrition Facts

Calories166kcal
Protein21.72%
Fat15.64%
Carbs62.64%

Properties

Glycemic Index
2.5
Glycemic Load
0.01
Inflammation Score
-9
Nutrition Score
8.01173913738%

Nutrients percent of daily need

Calories:165.9kcal
8.3%
Fat:3.01g
4.63%
Saturated Fat:0.2g
1.27%
Carbohydrates:27.12g
9.04%
Net Carbohydrates:19.74g
7.18%
Sugar:2.06g
2.29%
Cholesterol:0mg
0%
Sodium:321.06mg
13.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.41g
18.81%
Vitamin C:26.28mg
31.85%
Vitamin B3:6.18mg
30.91%
Fiber:7.38g
29.52%
Folate:81.41µg
20.35%
Vitamin A:802.74IU
16.05%
Iron:2.12mg
11.78%
Manganese:0.18mg
9.13%
Calcium:42.89mg
4.29%
Potassium:129.36mg
3.7%
Magnesium:13.4mg
3.35%
Phosphorus:32.72mg
3.27%
Copper:0.06mg
3.04%
Vitamin B6:0.06mg
3%
Vitamin E:0.43mg
2.89%
Selenium:1.87µg
2.67%
Vitamin B2:0.04mg
2.32%
Vitamin K:2.14µg
2.04%
Vitamin B1:0.03mg
1.83%
Zinc:0.22mg
1.49%
Source:Allrecipes