Recipes · Pakistani · Snacks
Pakora
One serving has 470 kcal and 13 g protein, and at least a fifth of a woman's daily need of vitamin K (165%), folate (68%), manganese (66%), copper (61%), magnesium (37%) and pyridoxine (35%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (227 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Chickpea flour (besan)
- 60 g Onions, raw
- 30 g Potatoes, raw
- 20 g Spinach, raw
- 0.3 g Turmeric
- 0.5 g Cayenne pepper
- 0.3 g Caraway seeds
- 0.2 g Baking soda
- 1 g Salt
- 40 g Water
- 25 g Vegetable oil
Method
- Thinly slice the onion and potato, and roughly chop the spinach.
- Whisk the chickpea flour with the turmeric, cayenne, caraway seed, baking soda, salt and enough water to make a thick, coating batter.
- Fold the sliced vegetables into the batter until well coated.
- Heat the oil in a deep pan to 180°C (350°F) and drop in spoonfuls of the vegetable batter.
- Fry for 4-5 minutes, turning occasionally, until deep golden-brown and crisp.
- Drain on paper towels and serve hot with chutney or ketchup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 470 kcal | 22% |
| Carbohydrates | 41.1 g | |
| Water | 141 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 13.2 g | 27% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.06 g | |
| Leucine | 0.1 g | |
| Lysine | 0.09 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.08 g | |
| Histidine | 0.03 g | |
| Fat | 28.6 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 15.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.1 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 0 mg | |
| Calcium | 64.5 mg | 6% |
| Copper | 0.55 mg | 61% |
| Iron | 3.6 mg | 20% |
| Magnesium | 114 mg | 37% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 207 mg | 30% |
| Potassium | 770 mg | 16% |
| Selenium | 4.9 µg | 9% |
| Sodium | 496 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.48 mg | 10% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 274 µg | 68% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.7 mg | 3% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 16.4 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 148 µg | 165% |
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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