Recipes · Pakistani · Desserts
Falooda
One serving has 329 kcal and 8 g protein, and at least a fifth of a woman's daily need of cobalamin (35%), riboflavin (34%), phosphorus (31%) and calcium (25%). Ready in 27 minutes.
- Preparation: 15 min
- Cooking: 12 min
- Makes: 1 serving (248 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg, nut
Ingredients
- 150 g Milk, whole
- 15 g Tapioca pearls, dry
- 3 g Chia seeds
- 15 g Sugar
- 20 g Water
- 40 g Ice cream, vanilla
- 5 g Pistachios
Method
- Soak the chia seeds in a little water for 15 minutes until they swell and turn gel-like.
- Boil the tapioca pearls in plenty of water for 10-12 minutes until soft and translucent, then drain and rinse under cold water.
- Whisk the sugar and rose water into the cold milk until dissolved.
- Layer the tapioca pearls and soaked chia seeds in a tall glass, pour over the sweetened milk, and top with a scoop of ice cream.
- Scatter with slivered pistachios and serve at once with a long spoon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 329 kcal | 16% |
| Carbohydrates | 47.6 g | |
| Water | 179 mL | |
| Fiber | 2 g | 7% |
| Protein | 7.7 g | 16% |
| Tryptophan | 0.1 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.7 g | |
| Lysine | 0.59 g | |
| Methionine | 0.19 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.49 g | |
| Histidine | 0.22 g | |
| Fat | 12.5 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 32.6 mg | |
| Calcium | 249 mg | 25% |
| Copper | 0.15 mg | 17% |
| Iron | 0.75 mg | 4% |
| Magnesium | 37 mg | 12% |
| Manganese | 0.17 mg | 9% |
| Phosphorus | 219 mg | 31% |
| Potassium | 343 mg | 7% |
| Selenium | 8.5 µg | 15% |
| Sodium | 98.1 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 0.51 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 14.1 µg | 4% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 32 mg | 8% |
| Vitamin A | 118 µg | 17% |
| Vitamin C | 0.57 mg | 1% |
| Vitamin D (D2 + D3) | 79.7 IU | 13% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 0.57 µg | 1% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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