Recipes · Indian · Bread
Thepla
One serving has 271 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (152%), manganese (133%), selenium (59%), copper (37%), magnesium (32%) and phosphorus (32%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (117 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, sesame
Ingredients
- 50 g Flour, whole wheat
- 25 g Spinach, raw
- 15 g Yogurt, plain
- 0.3 g Turmeric
- 0.5 g Cayenne pepper
- 0.3 g Cumin
- 2 g Sesame seeds
- 8 g Vegetable oil
- 1 g Salt
- 15 g Water
Method
- Finely chop the fenugreek (spinach) leaves and mix them with the flour, yogurt, turmeric, cayenne, cumin, sesame seeds, salt and a little of the oil.
- Work in just enough water to form a soft, smooth dough, then cover and rest for 15 minutes.
- Divide into a ball, roll it out thin on a floured surface, and lay it on a hot griddle for 1-2 minutes until small bubbles appear.
- Flip, brush the cooked side lightly with oil, then flip again and press gently with a spatula, cooking both sides until golden-brown spots appear, about 3 minutes in total.
- Serve warm with yogurt or pickle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 271 kcal | 13% |
| Carbohydrates | 38.7 g | |
| Water | 56.6 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 8.3 g | 17% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.59 g | |
| Lysine | 0.28 g | |
| Methionine | 0.15 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.39 g | |
| Histidine | 0.22 g | |
| Fat | 11 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 1.9 mg | |
| Calcium | 84.1 mg | 8% |
| Copper | 0.33 mg | 37% |
| Iron | 3.2 mg | 18% |
| Magnesium | 99.7 mg | 32% |
| Manganese | 2.4 mg | 133% |
| Phosphorus | 221 mg | 32% |
| Potassium | 375 mg | 8% |
| Selenium | 32.3 µg | 59% |
| Sodium | 417 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 74.1 µg | 19% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 23.7 mg | 6% |
| Vitamin A | 132 µg | 19% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 0.3 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 137 µg | 152% |
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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