Recipes · Indian · Burgers and Sandwiches
Vada Pav
One serving has 599 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (71%), manganese (57%), thiamin (52%), copper (50%), folate (46%) and pyridoxine (41%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (262 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, mustard
Ingredients
- 60 g Hamburger buns
- 100 g Potatoes, raw
- 25 g Chickpea flour (besan)
- 0.3 g Mustard seeds
- 3 g Chili peppers, green, raw
- 3 g Ginger, fresh
- 3 g Garlic, raw
- 0.3 g Turmeric
- 3 g Cilantro, fresh
- 25 g Vegetable oil
- 0.5 g Cayenne pepper
- 1.3 g Salt
- 5 g Tamarind pulp
- 3 g Sugar
- 30 g Water
Method
- Boil the potato until tender, then drain and mash roughly.
- Heat a little of the oil and sizzle the mustard seeds, then add the ginger, garlic and green chili, and fry briefly; stir this into the mashed potato with the turmeric, cilantro and half the salt.
- Shape the potato mixture into a ball, then whisk the chickpea flour with the cayenne, remaining salt and water into a thick batter.
- Dip the potato ball in the batter to coat, then deep-fry in the remaining oil, heated to 180°C (350°F), for 3-4 minutes, turning, until golden and crisp all over.
- Meanwhile, warm the tamarind pulp with the sugar and a splash of water into a thick, sweet-sour chutney.
- Split the bun, spread with the tamarind chutney, tuck in the fried potato ball, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 70.6 g | |
| Water | 144 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 14.2 g | 30% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.12 g | |
| Lysine | 0.13 g | |
| Methionine | 0.04 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.09 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.12 g | |
| Histidine | 0.04 g | |
| Fat | 29.4 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 16.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.4 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 0 mg | |
| Calcium | 125 mg | 13% |
| Copper | 0.45 mg | 50% |
| Iron | 4.6 mg | 26% |
| Magnesium | 89.3 mg | 29% |
| Manganese | 1 mg | 57% |
| Phosphorus | 216 mg | 31% |
| Potassium | 810 mg | 17% |
| Selenium | 20.1 µg | 36% |
| Sodium | 828 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 185 µg | 46% |
| Cobalamin (vitamin B12) | 0.12 µg | 5% |
| Choline | 24.4 mg | 6% |
| Vitamin A | 40.3 µg | 6% |
| Vitamin C | 30.2 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 63.5 µg | 71% |
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.
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