Recipes · Sri Lankan · Desserts
Watalappam
One serving has 412 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (54%), copper (43%), choline (37%), phosphorus (32%), selenium (30%) and iron (26%). Ready in 100 minutes.
- Preparation: 65 min
- Cooking: 35 min
- Makes: 1 serving (185 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg, nut
Ingredients
- 100 g Coconut milk, canned
- 50 g Eggs, whole, raw
- 30 g Sugar, brown
- 0.3 g Cardamom
- 0.1 g Nutmeg
- 5 g Cashews
Method
- Dissolve the jaggery in a little warm water, or melt it gently, then let cool slightly.
- Whisk the eggs lightly, then whisk in the coconut milk, dissolved jaggery, cardamom and nutmeg until smooth.
- Pour into a small heatproof dish, scatter over the cashews, and cover with foil.
- Steam over gently simmering water for 30-35 minutes until just set with a slight wobble in the center.
- Cool, then chill for at least 1 hour before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 34.4 g | |
| Water | 112 mL | |
| Fiber | 0.27 g | 1% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.12 g | |
| Threonine | 0.39 g | |
| Isoleucine | 0.45 g | |
| Leucine | 0.77 g | |
| Lysine | 0.59 g | |
| Methionine | 0.25 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.61 g | |
| Histidine | 0.22 g | |
| Fat | 28.3 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 20.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 186 mg | |
| Calcium | 74.1 mg | 7% |
| Copper | 0.39 mg | 43% |
| Iron | 4.8 mg | 26% |
| Magnesium | 70.2 mg | 23% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 227 mg | 32% |
| Potassium | 366 mg | 8% |
| Selenium | 16.7 µg | 30% |
| Sodium | 93.1 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 0.77 mg | 6% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 39.1 µg | 10% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 156 mg | 37% |
| Vitamin A | 80 µg | 11% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 1.9 µg | 2% |
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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