Recipes · Indian · Snacks
Panipuri (Indian Crispy Puri with Spiced Water)
One serving has 273 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (52%), vitamin K (34%), folate (31%), copper (26%), selenium (26%) and thiamin (25%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (255 g)
- Difficulty: Hard
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 15 g Semolina
- 5 g Rice flour
- 10 g Vegetable oil
- 40 g Potatoes, raw
- 15 g Chickpeas, dried
- 8 g Tamarind pulp
- 5 g Mint, fresh
- 3 g Cilantro, fresh
- 0.5 g Cumin
- 1 g Salt
- 2 g Chili peppers, green, raw
- 150 g Water
Method
- Soak the chickpeas overnight, then boil until tender; boil the potato separately and dice both small.
- Knead the semolina and rice flour with a little water into a very firm, stiff dough; rest 20 minutes, then roll thin and cut into small circles.
- Heat the oil to about 190 °C (375 °F) and fry the circles, pressing gently, until they puff into hollow balls and turn golden and crisp; drain and cool completely.
- Blend the mint, cilantro, tamarind, cumin, chili and salt with the water into a thin, tangy-spicy flavored water; strain if a clearer liquid is preferred.
- Crack a small hole in the top of each puri, fill with the potato and chickpeas, dunk in the flavored water and eat immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 273 kcal | 13% |
| Carbohydrates | 37.3 g | |
| Water | 197 mL | |
| Fiber | 4.3 g | 14% |
| Protein | 6.7 g | 14% |
| Tryptophan | 0.07 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.43 g | |
| Lysine | 0.32 g | |
| Methionine | 0.09 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.28 g | |
| Histidine | 0.15 g | |
| Fat | 11.4 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 44 mg | 4% |
| Copper | 0.23 mg | 26% |
| Iron | 2.9 mg | 16% |
| Magnesium | 45 mg | 15% |
| Manganese | 0.93 mg | 52% |
| Phosphorus | 103 mg | 15% |
| Potassium | 414 mg | 9% |
| Selenium | 14.5 µg | 26% |
| Sodium | 406 mg | |
| Zinc | 0.86 mg | 11% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 126 µg | 31% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 21.5 mg | 5% |
| Vitamin A | 22.4 µg | 3% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 30.4 µg | 34% |
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 main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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