Recipes · Indian · Breakfast
Uttapam
One serving has 362 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (57%), copper (30%), pyridoxine (28%), vitamin K (25%), magnesium (22%) and phosphorus (20%). Ready in 798 minutes.
- Preparation: 790 min
- Cooking: 8 min
- Makes: 1 serving (243 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Rice flour
- 15 g Urad dal, dried
- 10 g Yogurt, plain
- 100 g Water
- 25 g Onions, raw
- 20 g Tomatoes, raw
- 2 g Chili peppers, green, raw
- 2 g Cilantro, fresh
- 1 g Salt
- 8 g Vegetable oil
Method
- Soak the urad dal in water for 4 hours, then drain and grind to a smooth, fluffy paste.
- Mix the ground dal with the rice flour, yogurt, salt and enough water to make a thick, pourable batter; cover and leave in a warm place to ferment for 8-10 hours or overnight, until slightly puffy and faintly sour.
- Heat a griddle and brush with oil; ladle a portion of batter onto it and spread gently into a thick disc about 1 cm thick.
- Scatter the chopped onion, tomato, green chili and cilantro over the top and press in lightly, then drizzle oil around the edges.
- Cook over medium heat for 3-4 minutes until the underside is golden, then flip and cook the topped side for 2-3 minutes until cooked through.
- Serve hot with coconut chutney or sambar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 362 kcal | 17% |
| Carbohydrates | 60.8 g | |
| Water | 162 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 8.2 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.65 g | |
| Lysine | 0.42 g | |
| Methionine | 0.15 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.46 g | |
| Histidine | 0.21 g | |
| Fat | 9.5 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 1.3 mg | |
| Calcium | 51.5 mg | 5% |
| Copper | 0.27 mg | 30% |
| Iron | 1.5 mg | 8% |
| Magnesium | 69 mg | 22% |
| Manganese | 1 mg | 57% |
| Phosphorus | 139 mg | 20% |
| Potassium | 310 mg | 7% |
| Selenium | 10.7 µg | 19% |
| Sodium | 405 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 45 µg | 11% |
| Cobalamin (vitamin B12) | 0.04 µg | 2% |
| Choline | 8.4 mg | 2% |
| Vitamin A | 19.2 µg | 3% |
| Vitamin C | 10 mg | 13% |
| Vitamin D (D2 + D3) | 0.2 IU | 0% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 22.9 µg | 25% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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