Recipes · Indian · Bread
Puri (Indian Fried Puffed Bread)
One serving has 320 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (124%), selenium (62%), vitamin K (32%), phosphorus (28%), copper (26%) and thiamin (25%). Ready in 25 minutes.
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- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (95.8 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 55 g Flour, whole wheat
- 15 g Vegetable oil
- 0.8 g Salt
- 25 g Water
Method
- Makes 1 portion (about 4 small puris).
- Knead the flour, salt and water into a firm, smooth dough; cover and rest 15 minutes.
- Divide into small balls and roll each into a small, even circle.
- Heat the oil in a small deep pan to about 180 °C (350 °F).
- Slide in each circle and, using a slotted spoon, gently press and spin it in the oil so it puffs up fully; fry 30-45 seconds until light golden, then drain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 320 kcal | 15% |
| Carbohydrates | 39.6 g | |
| Water | 30.9 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.1 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.49 g | |
| Lysine | 0.2 g | |
| Methionine | 0.13 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.31 g | |
| Histidine | 0.2 g | |
| Fat | 16.4 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 19.6 mg | 2% |
| Copper | 0.23 mg | 26% |
| Iron | 2 mg | 11% |
| Magnesium | 75.6 mg | 24% |
| Manganese | 2.2 mg | 124% |
| Phosphorus | 196 mg | 28% |
| Potassium | 200 mg | 4% |
| Selenium | 34 µg | 62% |
| Sodium | 312 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 2.7 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 24.2 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.2 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 28.6 µg | 32% |
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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