Recipes · Bangladeshi · Bread
Dal Puri (Bangladeshi Lentil-Stuffed Fried Bread)
One serving has 507 kcal and 13 g protein, and at least a fifth of a woman's daily need of thiamin (63%), manganese (44%), selenium (43%), copper (38%), vitamin K (37%) and riboflavin (35%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (138 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Flour, all-purpose
- 30 g Split peas, dried
- 5 g Ghee
- 15 g Vegetable oil
- 0.5 g Cumin
- 0.5 g Chili powder
- 1.5 g Salt
- 25 g Water
Method
- Boil the split peas 20-25 minutes until soft, drain well and mash with the cumin, chili powder and half the salt.
- Knead the flour, ghee, remaining salt and water into a firm, smooth dough; cover and rest 20 minutes.
- Divide the dough into balls, flatten each, spoon in the lentil filling, then pull the edges up and seal into a stuffed ball.
- Roll each stuffed ball out gently into a disc, taking care not to let the filling burst through.
- Heat the oil in a pan to about 180 °C (350 °F) and deep-fry each puri 2-3 minutes, turning once, until puffed and golden brown.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 507 kcal | 24% |
| Carbohydrates | 64.7 g | |
| Water | 34.8 mL | |
| Fiber | 8.5 g | 29% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.12 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.93 g | |
| Lysine | 0.67 g | |
| Methionine | 0.17 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.56 g | |
| Histidine | 0.31 g | |
| Fat | 21.9 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 12.8 mg | |
| Calcium | 30.4 mg | 3% |
| Copper | 0.34 mg | 38% |
| Iron | 4.6 mg | 26% |
| Magnesium | 34.9 mg | 11% |
| Manganese | 0.79 mg | 44% |
| Phosphorus | 169 mg | 24% |
| Potassium | 339 mg | 7% |
| Selenium | 23.7 µg | 43% |
| Sodium | 600 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.69 mg | 63% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 114 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 48.7 mg | 11% |
| Vitamin A | 51.8 µg | 7% |
| Vitamin C | 0.58 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 33.5 µg | 37% |
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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