Recipes · Indian · Breakfast
Medu Vada (South Indian Lentil Doughnuts)
One serving has 420 kcal and 18 g protein, and at least a fifth of a woman's daily need of copper (78%), manganese (62%), magnesium (61%), fiber (44%), vitamin K (42%) and phosphorus (38%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (97.5 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Urad dal, dried
- 3 g Ginger, fresh
- 3 g Chili peppers, green, raw
- 0.3 g Black pepper
- 20 g Vegetable oil
- 1.2 g Salt
Method
- Soak the urad dal in plenty of water for at least 4 hours, then drain and grind with a little water into a thick, fluffy batter.
- Whisk the batter vigorously by hand for a few minutes to incorporate air until it becomes light and holds its shape.
- Fold in the minced ginger, chili, pepper and salt.
- Heat the oil to about 180 °C (350 °F); wet your hands, shape small portions of batter into rings with a hole in the center, and slide into the oil.
- Fry 3-4 minutes, turning once, until deep golden and cooked through, then drain on paper towels.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 420 kcal | 20% |
| Carbohydrates | 42.3 g | |
| Water | 12.6 mL | |
| Fiber | 13 g | 44% |
| Protein | 17.8 g | 37% |
| Tryptophan | 0.19 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.91 g | |
| Leucine | 1.5 g | |
| Lysine | 1.2 g | |
| Methionine | 0.26 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.55 g | |
| Valine | 1 g | |
| Histidine | 0.5 g | |
| Fat | 21.2 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 12.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.1 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 99.2 mg | 10% |
| Copper | 0.7 mg | 78% |
| Iron | 5.4 mg | 30% |
| Magnesium | 189 mg | 61% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 268 mg | 38% |
| Potassium | 715 mg | 15% |
| Selenium | 5.8 µg | 11% |
| Sodium | 492 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 152 µg | 38% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.3 mg | 0% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 37.7 µg | 42% |
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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