Recipes · Nepalese · Porridge
Dhindo
One serving has 305 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (79%), magnesium (57%), copper (43%), phosphorus (34%), pyridoxine (32%) and niacin (31%). Ready in 18 minutes.
- Preparation: 5 min
- Cooking: 13 min
- Makes: 1 serving (329 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 70 g Flour, buckwheat
- 250 g Water
- 1 g Salt
- 8 g Ghee
Method
- Bring the water to a boil in a heavy pot with the salt.
- Lower the heat to medium and sprinkle in the buckwheat flour a little at a time, stirring constantly with a wooden paddle or sturdy spoon to avoid lumps.
- Keep stirring and pressing the mixture against the sides of the pot for 8-10 minutes, until it turns into a thick, stiff, smooth mass that pulls together.
- Cover and cook over very low heat for 3-4 minutes more, stirring once or twice, until fully cooked through with no raw flour taste.
- Turn out onto a plate, drizzle with the ghee, and serve hot, traditionally with lentil soup, greens or a meat curry.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 305 kcal | 14% |
| Carbohydrates | 49.4 g | |
| Water | 258 mL | |
| Fiber | 7 g | 24% |
| Protein | 8.9 g | 18% |
| Tryptophan | 0.13 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.33 g | |
| Leucine | 0.55 g | |
| Lysine | 0.45 g | |
| Methionine | 0.11 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.45 g | |
| Histidine | 0.21 g | |
| Fat | 10.1 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 0.96 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.79 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 20.5 mg | |
| Calcium | 36.8 mg | 4% |
| Copper | 0.39 mg | 43% |
| Iron | 2.9 mg | 16% |
| Magnesium | 178 mg | 57% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 236 mg | 34% |
| Potassium | 404 mg | 9% |
| Selenium | 4 µg | 7% |
| Sodium | 405 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 37.8 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 39.7 mg | 9% |
| Vitamin A | 67.2 µg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 5.6 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 main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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