Recipes · Sri Lankan · Breakfast
Idiyappam (String Hoppers)
One serving has 220 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (40%) and pyridoxine (20%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (131 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Rice flour
- 70 g Water
- 0.8 g Salt
Method
- Bring the water to a boil with the salt.
- Stir in the rice flour vigorously until it forms a smooth, soft dough that comes together in a mass; let cool until just warm enough to handle.
- Knead briefly, then press the dough through an idiyappam mold, or a piping bag fitted with a fine, multi-holed nozzle, directly onto small round steamer trays, pressing in a circular motion to form thin, lacy disks.
- Steam the disks over boiling water for 6-8 minutes until firm and cooked through.
- Lift out carefully and serve warm with coconut sambol or a light curry.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 220 kcal | 10% |
| Carbohydrates | 48.1 g | |
| Water | 77.1 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 3.6 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.29 g | |
| Lysine | 0.12 g | |
| Methionine | 0.09 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.21 g | |
| Histidine | 0.09 g | |
| Fat | 0.85 g | |
| Monounsaturated | 0.27 g | |
| Polyunsaturated | 0.23 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.19 g | |
| Saturated | 0.23 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 8.3 mg | 1% |
| Copper | 0.09 mg | 10% |
| Iron | 0.21 mg | 1% |
| Magnesium | 21.7 mg | 7% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 58.8 mg | 8% |
| Potassium | 45.7 mg | 1% |
| Selenium | 9.1 µg | 16% |
| Sodium | 313 mg | |
| Zinc | 0.49 mg | 6% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.01 mg | 1% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 2.4 µg | 1% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.5 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0 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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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