Recipes · Indian · Desserts
Malpua (Indian Sweet Fried Pancake)
One serving has 390 kcal and 6 g protein, and at least a fifth of a woman's daily need of selenium (38%), thiamin (33%), riboflavin (25%) and manganese (21%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (141 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 30 g Flour, all-purpose
- 10 g Semolina
- 40 g Milk, whole
- 25 g Sugar
- 0.3 g Fennel seeds
- 0.2 g Cardamom
- 12 g Ghee
- 3 g Pistachios
- 20 g Water
Method
- Whisk the flour, semolina, milk, half the sugar, fennel and cardamom into a smooth, thick pancake batter; rest 20 minutes.
- Boil the remaining sugar with the water into a thin syrup and keep warm.
- Heat the ghee in a skillet over medium heat and pour in a small ladle of batter, spreading gently into a thick round.
- Fry 2-3 minutes per side until golden brown and cooked through.
- Dip the warm pancake briefly in the syrup and garnish with the chopped pistachios before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 390 kcal | 18% |
| Carbohydrates | 58.2 g | |
| Water | 60.3 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 6.3 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.47 g | |
| Lysine | 0.23 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.3 g | |
| Histidine | 0.15 g | |
| Fat | 15.1 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.9 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 34.7 mg | |
| Calcium | 60.2 mg | 6% |
| Copper | 0.12 mg | 13% |
| Iron | 2 mg | 11% |
| Magnesium | 20.7 mg | 7% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 96.5 mg | 14% |
| Potassium | 143 mg | 3% |
| Selenium | 20.9 µg | 38% |
| Sodium | 19.5 mg | |
| Zinc | 0.56 mg | 7% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 76.7 µg | 19% |
| Cobalamin (vitamin B12) | 0.18 µg | 8% |
| Choline | 8.4 mg | 2% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 0.27 mg | 0% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 1.2 µg | 1% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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