Recipes · Indian · Snacks
Handvo (Gujarati Savory Lentil-Rice Cake)
One serving has 396 kcal and 13 g protein, and at least a fifth of a woman's daily need of copper (62%), manganese (61%), folate (51%), magnesium (35%), thiamin (35%) and phosphorus (31%). Ready in 70 minutes.
- Preparation: 30 min
- Cooking: 40 min
- Makes: 1 serving (183 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard, sesame
Ingredients
- 30 g Rice, white, long-grain
- 20 g Chickpea flour (besan)
- 15 g Urad dal, dried
- 60 g Bottle gourd, raw
- 20 g Carrots, raw
- 20 g Yogurt, plain
- 1 g Mustard seeds
- 3 g Sesame seeds
- 12 g Vegetable oil
- 0.3 g Turmeric
- 0.5 g Baking soda
- 1.5 g Salt
Method
- Soak the urad dal 4 hours, then blend with the yogurt into a smooth batter and mix with the rice and besan; cover and ferment in a warm place 6-8 hours until slightly bubbly.
- Stir the grated bottle gourd and carrot, turmeric, baking soda and salt into the fermented batter.
- Heat half the oil in an oven-safe pan, pour in the batter and scatter the mustard seeds and sesame over the top.
- Bake at 200 °C (400 °F) for 30-35 minutes until a skewer comes out clean and the top is golden.
- Alternatively cook covered on the stovetop over low heat 20-25 minutes, then uncover and crisp the top; drizzle with the remaining oil before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 396 kcal | 19% |
| Carbohydrates | 50.5 g | |
| Water | 100 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0.09 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.67 g | |
| Lysine | 0.46 g | |
| Methionine | 0.16 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.48 g | |
| Histidine | 0.21 g | |
| Fat | 16.4 g | |
| Monounsaturated | 4.1 g | |
| Polyunsaturated | 8.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.4 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 2.6 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.56 mg | 62% |
| Iron | 4.3 mg | 24% |
| Magnesium | 107 mg | 35% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 217 mg | 31% |
| Potassium | 564 mg | 12% |
| Selenium | 11.1 µg | 20% |
| Sodium | 763 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 202 µg | 51% |
| Cobalamin (vitamin B12) | 0.07 µg | 3% |
| Choline | 8.7 mg | 2% |
| Vitamin A | 173 µg | 25% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 26.7 µg | 30% |
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 main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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