Recipes · Indian · Bread
Luchi (Bengali Fried Puffed Bread)
One serving has 377 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (39%), selenium (34%), vitamin K (31%), riboflavin (25%), folate (25%) and niacin (23%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (101 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 55 g Flour, all-purpose
- 5 g Ghee
- 15 g Vegetable oil
- 0.8 g Salt
- 25 g Water
Method
- Makes 1 portion (about 3 luchis).
- Rub the ghee into the flour and salt, then work in the water to a firm, smooth dough; cover and rest 20 minutes.
- Divide into small balls and roll each into a thin, even circle.
- Heat the oil in a pan to about 180 °C (350 °F).
- Slide in each circle and fry 30-45 seconds, gently pressing with a slotted spoon so it puffs up, then flip briefly and lift out golden and light.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 377 kcal | 18% |
| Carbohydrates | 42 g | |
| Water | 31.5 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 5.7 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.39 g | |
| Lysine | 0.13 g | |
| Methionine | 0.1 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.23 g | |
| Histidine | 0.13 g | |
| Fat | 20.5 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 5.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 12.8 mg | |
| Calcium | 9.4 mg | 1% |
| Copper | 0.08 mg | 9% |
| Iron | 2.6 mg | 14% |
| Magnesium | 12.4 mg | 4% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 59.5 mg | 9% |
| Potassium | 59.2 mg | 1% |
| Selenium | 18.6 µg | 34% |
| Sodium | 312 mg | |
| Zinc | 0.39 mg | 5% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 5% |
| Pyridoxine (vitamin B6) | 0.02 mg | 2% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.1 mg | 0% |
| Vitamin A | 42 µg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 28.2 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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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