Recipes · Sri Lankan · Side Dishes
Mallung
One serving has 180 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin K (1267%), manganese (76%), vitamin C (73%), copper (32%), folate (24%) and calcium (23%). Ready in 14 minutes.
- Preparation: 5 min
- Cooking: 9 min
- Makes: 1 serving (166 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: mustard
Ingredients
- 100 g Amaranth leaves, raw
- 25 g Coconut, fresh
- 25 g Onions, raw
- 3 g Chili peppers, green, raw
- 0.3 g Turmeric
- 0.3 g Mustard seeds
- 6 g Coconut oil
- 5 g Lime juice
- 1 g Salt
Method
- Finely shred the amaranth leaves.
- Heat the coconut oil in a pan and sizzle the mustard seeds, then add the onion and green chili, and fry for 2-3 minutes until softened.
- Add the shredded greens, turmeric and salt, and stir-fry over medium-high heat for 4-5 minutes until wilted but still bright green.
- Stir in the grated coconut and toss for 1-2 minutes more until well combined.
- Squeeze over the lime juice and serve warm as a side dish with rice and curry.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 180 kcal | 8% |
| Carbohydrates | 11.2 g | |
| Water | 133 mL | |
| Fiber | 2.8 g | 10% |
| Protein | 3.8 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.28 g | |
| Lysine | 0.18 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.2 g | |
| Histidine | 0.08 g | |
| Fat | 14.8 g | |
| Monounsaturated | 0.89 g | |
| Polyunsaturated | 0.38 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.36 g | |
| Saturated | 12.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 227 mg | 23% |
| Copper | 0.29 mg | 32% |
| Iron | 3.2 mg | 18% |
| Magnesium | 68.4 mg | 22% |
| Manganese | 1.4 mg | 76% |
| Phosphorus | 91 mg | 13% |
| Potassium | 761 mg | 16% |
| Selenium | 4.2 µg | 8% |
| Sodium | 414 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 0.88 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.18 mg | 4% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 98 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.7 mg | 1% |
| Vitamin A | 148 µg | 21% |
| Vitamin C | 54.8 mg | 73% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 1,141 µg | 1267% |
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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