Recipes · Indian · Snacks
Kachori (Indian Flaky Lentil-Stuffed Pastry)
One serving has 471 kcal and 13 g protein, and at least a fifth of a woman's daily need of folate (70%), thiamin (54%), copper (42%), manganese (42%), selenium (36%) and vitamin K (35%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (104 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Flour, all-purpose
- 5 g Ghee
- 15 g Vegetable oil
- 30 g Mung beans, dried
- 1 g Fennel seeds
- 1 g Coriander seeds
- 0.5 g Chili powder
- 0.3 g Garlic powder
- 1.5 g Salt
Method
- Boil the moong dal 20 minutes until soft, drain well and mash with the fennel, coriander, chili powder, asafoetida-style garlic powder and half the salt; cook in a dry pan a few minutes to dry it out.
- Rub the ghee into the flour and remaining salt, then work in just enough water to form a firm dough; rest 20 minutes.
- Divide the dough into balls, flatten each into a small cup, spoon in the lentil filling and pinch closed, then flatten gently into a disc.
- Heat the oil to a moderate 160-170 °C (325-340 °F).
- Fry the kachoris slowly, turning occasionally, for 8-10 minutes until they puff slightly and turn golden brown and crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 471 kcal | 22% |
| Carbohydrates | 58.5 g | |
| Water | 8.9 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 12.7 g | 27% |
| Tryptophan | 0.14 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.92 g | |
| Lysine | 0.62 g | |
| Methionine | 0.18 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.59 g | |
| Histidine | 0.33 g | |
| Fat | 21.2 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 12.8 mg | |
| Calcium | 68.6 mg | 7% |
| Copper | 0.38 mg | 42% |
| Iron | 4.8 mg | 27% |
| Magnesium | 75.8 mg | 24% |
| Manganese | 0.75 mg | 42% |
| Phosphorus | 176 mg | 25% |
| Potassium | 471 mg | 10% |
| Selenium | 19.9 µg | 36% |
| Sodium | 603 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 279 µg | 70% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 31.1 mg | 7% |
| Vitamin A | 51.3 µg | 7% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 31.4 µg | 35% |
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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