Recipes · Indian · Snacks
Mathri (Indian Flaky Savory Crackers)
One serving has 388 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (36%), vitamin K (32%), selenium (31%), riboflavin (23%), folate (23%) and manganese (21%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (90 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Flour, all-purpose
- 8 g Ghee
- 0.5 g Caraway seeds
- 0.5 g Cumin
- 15 g Vegetable oil
- 1 g Salt
- 15 g Water
Method
- Rub the ghee into the flour, caraway, cumin and salt until it resembles coarse crumbs, then work in just enough water to form a stiff dough; rest 20 minutes.
- Roll the dough out to about 5 mm thick and cut into small rounds, pricking each a few times with a fork.
- Heat the oil to a moderate 160-170 °C (325-340 °F).
- Fry the rounds slowly in batches, turning occasionally, for 6-8 minutes until pale golden and firm all the way through.
- Cool completely; they become crisper as they cool and keep well in an airtight tin.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 388 kcal | 18% |
| Carbohydrates | 38.6 g | |
| Water | 21.1 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 5.4 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.36 g | |
| Lysine | 0.12 g | |
| Methionine | 0.09 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.21 g | |
| Histidine | 0.12 g | |
| Fat | 23.6 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 20.5 mg | |
| Calcium | 16.6 mg | 2% |
| Copper | 0.08 mg | 9% |
| Iron | 2.7 mg | 15% |
| Magnesium | 14.3 mg | 5% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 59.6 mg | 9% |
| Potassium | 69.7 mg | 1% |
| Selenium | 17 µg | 31% |
| Sodium | 390 mg | |
| Zinc | 0.4 mg | 5% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.22 mg | 4% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 91.6 µg | 23% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.1 mg | 0% |
| Vitamin A | 67.6 µg | 10% |
| Vitamin C | 0.14 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 28.4 µg | 32% |
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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