Recipes · Indian · Breakfast
Paniyaram (South Indian Steamed-Fried Rice Dumplings)
One serving has 298 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (40%), folate (33%), vitamin K (31%), copper (29%) and thiamin (26%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (91.5 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 40 g Rice, white, long-grain
- 15 g Urad dal, dried
- 20 g Onions, raw
- 0.5 g Mustard seeds
- 2 g Chili peppers, green, raw
- 3 g Cilantro, fresh
- 10 g Vegetable oil
- 1 g Salt
Method
- Soak the rice and urad dal together at least 4 hours, then grind into a thick batter and leave to ferment in a warm place 6-8 hours.
- Stir the chopped onion, mustard seeds, chili, cilantro and salt into the fermented batter.
- Heat a paniyaram pan (or a small non-stick pan with shallow indentations) over medium heat and add a few drops of oil to each cavity.
- Spoon in the batter to fill each cavity about two-thirds full and cook covered 3-4 minutes until the base is golden.
- Flip each with a skewer and cook a further 2-3 minutes until golden all over and cooked through.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 298 kcal | 14% |
| Carbohydrates | 43.1 g | |
| Water | 28.6 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 7.1 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.33 g | |
| Leucine | 0.57 g | |
| Lysine | 0.37 g | |
| Methionine | 0.13 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.4 g | |
| Histidine | 0.18 g | |
| Fat | 10.7 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 40.4 mg | 4% |
| Copper | 0.26 mg | 29% |
| Iron | 3 mg | 17% |
| Magnesium | 55.2 mg | 18% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 115 mg | 16% |
| Potassium | 249 mg | 5% |
| Selenium | 8.4 µg | 15% |
| Sodium | 398 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 132 µg | 33% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.8 mg | 1% |
| Vitamin A | 11.4 µg | 2% |
| Vitamin C | 7.2 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 28.1 µg | 31% |
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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