Recipes · Sri Lankan · Breakfast
Appam (Hoppers)
One serving has 302 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (51%). Ready in 254 minutes.
- Preparation: 250 min
- Cooking: 4 min
- Makes: 1 serving (157 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Rice flour
- 40 g Coconut milk, canned
- 0.5 g Yeast, active dry
- 3 g Sugar
- 0.8 g Salt
- 60 g Water
- 3 g Vegetable oil
Method
- Dissolve the yeast and sugar in a little warm water, and let stand for 10 minutes until foamy.
- Whisk the rice flour, coconut milk, salt and the yeast mixture together into a smooth, thin, pourable batter; cover and let ferment in a warm place for 3-4 hours until bubbly.
- Heat a small, rounded appam pan (or a small non-stick wok) and brush lightly with oil.
- Pour in a ladleful of batter and quickly swirl the pan to coat the sides thinly, leaving a small pool in the center; cover with a lid.
- Cook over medium heat for 2-3 minutes until the edges are lacy and golden and the center is soft and cooked through.
- Lift out carefully and serve warm, plain or with a fried egg cracked into the center.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 302 kcal | 14% |
| Carbohydrates | 44.4 g | |
| Water | 95.1 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 4 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.32 g | |
| Lysine | 0.16 g | |
| Methionine | 0.09 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.23 g | |
| Histidine | 0.1 g | |
| Fat | 12.3 g | |
| Monounsaturated | 1.3 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 8.2 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 14.4 mg | 1% |
| Copper | 0.16 mg | 18% |
| Iron | 1.5 mg | 8% |
| Magnesium | 36.8 mg | 12% |
| Manganese | 0.91 mg | 51% |
| Phosphorus | 90.6 mg | 13% |
| Potassium | 131 mg | 3% |
| Selenium | 7.6 µg | 14% |
| Sodium | 318 mg | |
| Zinc | 0.67 mg | 8% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 19.3 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.5 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.4 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 5.5 µg | 6% |
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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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