Recipes · Trinidadian · Snacks
Doubles
One serving has 545 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (127%), folate (85%), thiamin (67%), vitamin K (48%), copper (43%) and riboflavin (35%). Ready in 615 minutes.
- Preparation: 540 min
- Cooking: 75 min
- Makes: 1 serving (158 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 50 g Flour, all-purpose
- 30 g Water
- 1 g Yeast, active dry
- 0.5 g Turmeric
- 40 g Chickpeas, dried
- 1.5 g Curry powder
- 3 g Garlic, raw
- 3 g Chili peppers, red, raw
- 20 g Vegetable oil
- 8 g Tamarind pulp
- 0.5 g Salt
Method
- Soak the dried chickpeas overnight, then boil in fresh water for about 1 hour until soft; drain.
- Mix the flour, yeast, turmeric and a pinch of the salt with the water into a soft, slightly sticky batter; let rest in a warm place for 45 minutes.
- Fry the garlic and chile in a little of the oil for 1 minute, add the cooked chickpeas and curry powder, and mash roughly while cooking for 5 minutes; season with the remaining salt.
- Heat the remaining oil in a skillet to about 175°C (350°F) and drop tablespoons of the bara batter in, frying for 1-2 minutes a side until puffed and golden; drain.
- Sandwich the curried channa between two baras with a drizzle of the tamarind sauce, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 545 kcal | 26% |
| Carbohydrates | 71.2 g | |
| Water | 46.2 mL | |
| Fiber | 7.9 g | 27% |
| Protein | 14.5 g | 30% |
| Tryptophan | 0.16 g | |
| Threonine | 0.48 g | |
| Isoleucine | 0.57 g | |
| Leucine | 1 g | |
| Lysine | 0.73 g | |
| Methionine | 0.21 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.74 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.6 g | |
| Histidine | 0.36 g | |
| Fat | 23.3 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 12.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.4 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 52.1 mg | 5% |
| Copper | 0.39 mg | 43% |
| Iron | 4.9 mg | 27% |
| Magnesium | 57.1 mg | 18% |
| Manganese | 2.3 mg | 127% |
| Phosphorus | 183 mg | 26% |
| Potassium | 450 mg | 10% |
| Selenium | 18.2 µg | 33% |
| Sodium | 210 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 341 µg | 85% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 43 mg | 10% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin C | 7.1 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 42.8 µg | 48% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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