Recipes · Trinidadian · Snacks
Pholourie
One serving has 473 kcal and 14 g protein, and at least a fifth of a woman's daily need of folate (66%), copper (64%), manganese (63%), vitamin K (48%), phosphorus (45%) and magnesium (38%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (146 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Chickpea flour (besan)
- 40 g Water
- 0.5 g Turmeric
- 0.5 g Cumin
- 3 g Garlic, raw
- 1 g Baking powder
- 20 g Vegetable oil
- 15 g Tamarind pulp
- 5 g Sugar
- 0.5 g Salt
Method
- Whisk the chickpea flour with the water, turmeric, cumin, garlic, baking powder and salt into a thick, smooth batter; let rest for 15 minutes.
- Heat the oil in a small pot to about 175°C (350°F).
- Drop teaspoons of the batter into the hot oil and fry for 2-3 minutes, turning, until golden and cooked through; drain on paper towels.
- Warm the tamarind pulp with the sugar and a splash of water into a thin sauce.
- Serve the fried pholourie warm, drizzled with the tamarind sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 473 kcal | 22% |
| Carbohydrates | 50.9 g | |
| Water | 52.7 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 14.2 g | 30% |
| Tryptophan | 0.01 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.01 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 24.3 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 13.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.8 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.58 mg | 64% |
| Iron | 4.1 mg | 23% |
| Magnesium | 118 mg | 38% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 316 mg | 45% |
| Potassium | 633 mg | 13% |
| Selenium | 5.7 µg | 10% |
| Sodium | 318 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.41 mg | 8% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 265 µg | 66% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.4 mg | 1% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| 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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.