Recipes · Indian · Snacks
Murukku (South Indian Crunchy Spiral Snack)
One serving has 415 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (48%), vitamin K (41%), copper (33%) and pyridoxine (21%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (105 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sesame
Ingredients
- 50 g Rice flour
- 10 g Urad dal, dried
- 20 g Vegetable oil
- 3 g Sesame seeds
- 1 g Cumin
- 1.2 g Salt
- 20 g Water
Method
- Grind the urad dal to a fine flour if not already ground.
- Mix the rice flour, urad flour, sesame seeds, cumin, salt and a little of the oil, then work in the water to form a smooth, pliable dough.
- Press the dough through a murukku press or piping bag fitted with a star nozzle directly into tight spiral shapes.
- Heat the remaining oil to about 170 °C (340 °F) and fry the spirals in batches 3-4 minutes, turning once, until golden and crisp throughout.
- Drain on paper towels and cool completely before storing airtight.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 415 kcal | 20% |
| Carbohydrates | 47.1 g | |
| Water | 27.2 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.07 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.49 g | |
| Lysine | 0.29 g | |
| Methionine | 0.13 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.35 g | |
| Histidine | 0.16 g | |
| Fat | 22.6 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 12.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.9 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 58.3 mg | 6% |
| Copper | 0.3 mg | 33% |
| Iron | 2 mg | 11% |
| Magnesium | 58.6 mg | 19% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 111 mg | 16% |
| Potassium | 168 mg | 4% |
| Selenium | 9.5 µg | 17% |
| Sodium | 472 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 26.6 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4 mg | 1% |
| Vitamin A | 0.74 µg | 0% |
| Vitamin C | 0.08 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 36.8 µg | 41% |
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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