Recipes · Indian · Bread
Bhakri (Indian Sorghum Flatbread)
One serving has 296 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (49%), magnesium (28%), phosphorus (28%), niacin (23%), thiamin (21%) and copper (20%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (121 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Sorghum flour
- 45 g Water
- 1 g Salt
- 5 g Vegetable oil
Method
- Bring a little of the water to a near-boil, then mix it into the sorghum flour and salt to scald it slightly; add the remaining water and knead into a firm dough while still warm.
- Divide into a ball and pat it out by hand on a greased surface into a thick, even round about 5 mm thick (sorghum dough is too delicate to roll easily).
- Heat a griddle over medium heat and cook the bhakri 3-4 minutes on the first side.
- Flip and cook the second side 3-4 minutes, pressing gently, until firm and lightly browned in spots on both sides.
- Brush with the oil and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 296 kcal | 14% |
| Carbohydrates | 53.6 g | |
| Water | 52.1 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 5.9 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.76 g | |
| Lysine | 0.12 g | |
| Methionine | 0.1 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.27 g | |
| Histidine | 0.12 g | |
| Fat | 7.3 g | |
| Monounsaturated | 1.8 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 10 mg | 1% |
| Copper | 0.18 mg | 20% |
| Iron | 2.2 mg | 12% |
| Magnesium | 86.6 mg | 28% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 195 mg | 28% |
| Potassium | 227 mg | 5% |
| Selenium | 8.5 µg | 16% |
| Sodium | 391 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 3.1 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 17.5 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.01 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.56 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.76 mg | 5% |
| Vitamin K | 13.7 µg | 15% |
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
0.05 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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