Recipes · Indian · Side Dishes
Lemon Rice (South Indian Chitranna)
One serving has 411 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (62%), folate (49%), thiamin (44%), copper (33%), vitamin K (31%) and niacin (29%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (112 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard, peanut
Ingredients
- 70 g Rice, white, long-grain
- 12 g Lemon juice
- 0.5 g Turmeric
- 1 g Mustard seeds
- 3 g Urad dal, dried
- 8 g Peanuts, raw
- 3 g Chili peppers, green, raw
- 10 g Vegetable oil
- 1.2 g Salt
- 3 g Cilantro, fresh
Method
- Cook the rice with the turmeric until tender, then spread on a plate to cool and separate the grains.
- Heat the oil in a small pan and fry the urad dal and peanuts over medium heat until golden.
- Add the mustard seeds and let them pop, then add the chopped green chili and fry a few seconds.
- Pour the tempering over the cooled rice, add the salt and lemon juice, and toss gently to coat every grain without mashing it.
- Scatter with cilantro and serve at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 411 kcal | 19% |
| Carbohydrates | 60.9 g | |
| Water | 25.6 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 8.3 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.29 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.64 g | |
| Lysine | 0.33 g | |
| Methionine | 0.16 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.45 g | |
| Histidine | 0.2 g | |
| Fat | 14.9 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 38.2 mg | 4% |
| Copper | 0.3 mg | 33% |
| Iron | 4.1 mg | 23% |
| Magnesium | 46 mg | 15% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 136 mg | 19% |
| Potassium | 222 mg | 5% |
| Selenium | 13.6 µg | 25% |
| Sodium | 473 mg | |
| Zinc | 1.2 mg | 16% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.92 mg | 18% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 194 µg | 49% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.1 mg | 3% |
| Vitamin A | 11.9 µg | 2% |
| Vitamin C | 12.8 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 28.3 µg | 31% |
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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