Recipes · Indian · Snacks
Khandvi (Gujarati Rolled Chickpea Flour Bites)
One serving has 286 kcal and 12 g protein, and at least a fifth of a woman's daily need of copper (49%), manganese (49%), folate (46%), phosphorus (29%), vitamin K (27%) and magnesium (26%). Ready in 35 minutes.
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- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (185 g)
- Difficulty: Hard
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 40 g Chickpea flour (besan)
- 60 g Yogurt, plain
- 60 g Water
- 0.3 g Turmeric
- 2 g Ginger, fresh
- 2 g Chili peppers, green, raw
- 0.5 g Mustard seeds
- 6 g Vegetable oil
- 10 g Coconut, fresh
- 3 g Cilantro, fresh
- 1 g Salt
Method
- Whisk the besan, yogurt, water, turmeric, grated ginger, chili and salt into a completely smooth, lump-free batter.
- Cook the batter in a pan over medium-low heat, stirring constantly, for 8-10 minutes until it thickens into a smooth paste that no longer tastes raw.
- Working quickly while hot, spread a thin layer onto the back of a greased tray or plate and let cool 2-3 minutes until just firm enough to handle.
- Cut into strips and roll each up tightly into a small spiral.
- Heat the oil, sizzle the mustard seeds, and pour over the rolls; garnish with the grated coconut and cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 286 kcal | 14% |
| Carbohydrates | 28.4 g | |
| Water | 128 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 11.7 g | 24% |
| Tryptophan | 0.02 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.25 g | |
| Lysine | 0.21 g | |
| Methionine | 0.07 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.21 g | |
| Histidine | 0.07 g | |
| Fat | 14.2 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 7.8 mg | |
| Calcium | 98.6 mg | 10% |
| Copper | 0.44 mg | 49% |
| Iron | 2.5 mg | 14% |
| Magnesium | 82 mg | 26% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 204 mg | 29% |
| Potassium | 508 mg | 11% |
| Selenium | 6.8 µg | 12% |
| Sodium | 447 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 0.9 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 185 µg | 46% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 12.3 mg | 3% |
| Vitamin A | 28.3 µg | 4% |
| Vitamin C | 6.4 mg | 9% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 24.5 µg | 27% |
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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