Recipes · Indian · Breakfast
Puttu
One serving has 362 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (72%), copper (26%), selenium (25%) and pyridoxine (25%). Ready in 20 minutes.
.jpg){kind=link}
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (162 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Rice flour
- 30 g Coconut, fresh
- 1.5 g Salt
- 60 g Water
Method
- Put the rice flour in a bowl and sprinkle over the water a little at a time, rubbing it in with your fingers until the flour is evenly moistened, crumbly and not wet or pasty.
- Stir the salt into the grated coconut, then layer it with the moistened rice flour in a puttu maker or a tall steamer mould: a spoonful of coconut, then flour, repeating and finishing with coconut.
- Set the mould over a pan of boiling water and steam, covered, for 8-10 minutes, until a skewer pushed through the middle comes out clean and the puttu holds its shape.
- Push the steamed cylinder out onto a plate and serve hot, traditionally with ripe banana or a bowl of chickpea curry.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 362 kcal | 17% |
| Carbohydrates | 60.7 g | |
| Water | 82.4 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 5.2 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.42 g | |
| Lysine | 0.19 g | |
| Methionine | 0.12 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.3 g | |
| Histidine | 0.13 g | |
| Fat | 11 g | |
| Monounsaturated | 0.74 g | |
| Polyunsaturated | 0.38 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.33 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 13.4 mg | 1% |
| Copper | 0.23 mg | 26% |
| Iron | 0.98 mg | 5% |
| Magnesium | 34.7 mg | 11% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 103 mg | 15% |
| Potassium | 160 mg | 3% |
| Selenium | 13.6 µg | 25% |
| Sodium | 590 mg | |
| Zinc | 0.9 mg | 11% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.02 mg | 2% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.66 mg | 13% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 10.6 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.7 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.99 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.15 mg | 1% |
| Vitamin K | 0.06 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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.