Recipes · Indian · Main Courses
Litti Chokha (Bihari Roasted Stuffed Bread with Mash)
One serving has 650 kcal and 22 g protein, and at least a fifth of a woman's daily need of manganese (222%), copper (97%), selenium (87%), pyridoxine (67%), phosphorus (66%) and magnesium (65%). Ready in 70 minutes.
- Preparation: 30 min
- Cooking: 40 min
- Makes: 1 serving (370 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: dairy, gluten, mustard
Ingredients
- 70 g Flour, whole wheat
- 40 g Chickpea flour (besan)
- 10 g Mustard oil
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 3 g Chili peppers, green, raw
- 5 g Lime juice
- 8 g Ghee
- 100 g Eggplant, raw
- 60 g Potatoes, raw
- 40 g Tomatoes, raw
- 20 g Onions, raw
- 5 g Cilantro, fresh
- 2 g Salt
Method
- Toast the besan (sattu) in a dry pan over low heat 4-5 minutes until fragrant and lightly darker, then mix with the garlic, ginger, chili, half the mustard oil, lime juice and half the salt into a crumbly filling.
- Knead the flour with water and the remaining salt into a firm dough; divide into balls, flatten each into a cup, fill with the besan mixture and seal into a smooth ball.
- Roast the stuffed balls in a 220 °C (425 °F) oven, or over a low charcoal fire, turning occasionally, for 25-30 minutes until the crust is deeply browned and firm.
- Meanwhile char the whole eggplant and boil the potato until both are very soft; peel and mash them together with the tomato, onion, remaining mustard oil and cilantro to make the chokha.
- Brush the hot littis with the ghee and serve alongside the chokha.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 650 kcal | 31% |
| Carbohydrates | 96 g | |
| Water | 224 mL | |
| Fiber | 17.2 g | 58% |
| Protein | 21.5 g | 45% |
| Tryptophan | 0.15 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.42 g | |
| Leucine | 0.78 g | |
| Lysine | 0.4 g | |
| Methionine | 0.2 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.54 g | |
| Histidine | 0.31 g | |
| Fat | 22.8 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 4.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20.5 mg | |
| Calcium | 79.7 mg | 8% |
| Copper | 0.87 mg | 97% |
| Iron | 5.5 mg | 31% |
| Magnesium | 201 mg | 65% |
| Manganese | 4 mg | 222% |
| Phosphorus | 463 mg | 66% |
| Potassium | 1,272 mg | 27% |
| Selenium | 47.9 µg | 87% |
| Sodium | 814 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 251 µg | 63% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 44.7 mg | 11% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 32.5 mg | 43% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 29.6 µg | 33% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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