Recipes · Indian · Snacks
Khaman (Gujarati Steamed Chickpea Cake)
One serving has 392 kcal and 17 g protein, and at least a fifth of a woman's daily need of folate (77%), copper (73%), manganese (67%), magnesium (40%), phosphorus (36%) and thiamin (33%). Ready in 40 minutes.
- Preparation: 20 min
- Cooking: 20 min
- Makes: 1 serving (144 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 70 g Chickpea flour (besan)
- 20 g Yogurt, plain
- 30 g Water
- 5 g Lemon juice
- 0.6 g Baking soda
- 8 g Sugar
- 0.3 g Turmeric
- 1 g Mustard seeds
- 8 g Vegetable oil
- 0.7 g Salt
Method
- Whisk the besan, yogurt, water, lemon juice, sugar, turmeric and salt into a smooth, thick batter.
- Grease a shallow tin and set up a steamer with water at a rolling boil.
- Whisk the baking soda into the batter until it turns light and slightly frothy, then immediately pour into the tin.
- Steam 15-18 minutes until a toothpick comes out clean, then cool slightly and cut into small squares.
- Heat the oil, sizzle the mustard seeds until they pop, and pour this tempering over the squares before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 392 kcal | 19% |
| Carbohydrates | 50.2 g | |
| Water | 59.5 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 16.7 g | 35% |
| Tryptophan | 0.01 g | |
| Threonine | 0.04 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.09 g | |
| Lysine | 0.08 g | |
| Methionine | 0.03 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.07 g | |
| Histidine | 0.03 g | |
| Fat | 13.7 g | |
| Monounsaturated | 3.3 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 2.6 mg | |
| Calcium | 60.3 mg | 6% |
| Copper | 0.66 mg | 73% |
| Iron | 3.7 mg | 20% |
| Magnesium | 124 mg | 40% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 251 mg | 36% |
| Potassium | 642 mg | 14% |
| Selenium | 8.4 µg | 15% |
| Sodium | 491 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.52 mg | 10% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 310 µg | 77% |
| Cobalamin (vitamin B12) | 0.07 µg | 3% |
| Choline | 4.7 mg | 1% |
| Vitamin A | 6.8 µg | 1% |
| Vitamin C | 2.1 mg | 3% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 21.2 µg | 24% |
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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