Recipes · Indian · Desserts
Modak (Maharashtrian Steamed Coconut Dumplings)
One serving has 266 kcal and 2 g protein, and at least a fifth of a woman's daily need of manganese (41%). Ready in 35 minutes.
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- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (90.2 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 25 g Rice flour
- 20 g Water
- 25 g Coconut, fresh
- 18 g Sugar, brown
- 0.15 g Cardamom
- 2 g Ghee
Method
- Makes 1 portion (2 modaks); multiply by 6 for a batch.
- Cook the grated coconut with the brown sugar and cardamom over low heat 5-6 minutes, stirring, until it turns sticky and clumps together; cool.
- Bring the water to a boil with the ghee and a pinch of salt, then stir in the rice flour off the heat until it forms a rough dough; cover and let steam in its own heat 5 minutes.
- Knead the warm dough briefly until smooth, then pinch off small portions and flatten each into a cup shape, ideally in a modak mould.
- Fill with the coconut mixture and pinch the top into a peak to seal.
- Steam over boiling water 10 minutes until the dough turns slightly translucent, then serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 266 kcal | 13% |
| Carbohydrates | 41.6 g | |
| Water | 35 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 2.4 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.18 g | |
| Lysine | 0.09 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.14 g | |
| Histidine | 0.06 g | |
| Fat | 10.7 g | |
| Monounsaturated | 1 g | |
| Polyunsaturated | 0.26 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.22 g | |
| Saturated | 8.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 5.1 mg | |
| Calcium | 22.2 mg | 2% |
| Copper | 0.15 mg | 17% |
| Iron | 0.84 mg | 5% |
| Magnesium | 18.9 mg | 6% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 53.8 mg | 8% |
| Potassium | 134 mg | 3% |
| Selenium | 6.5 µg | 12% |
| Sodium | 10.9 mg | |
| Zinc | 0.49 mg | 6% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.01 mg | 1% |
| Niacin (vitamin B3) | 0.8 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 7.7 µg | 2% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.3 mg | 1% |
| Vitamin A | 16.8 µg | 2% |
| Vitamin C | 0.86 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 0.22 µg | 0% |
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 breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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