Recipes · Pakistani · Desserts
Zarda
One serving has 496 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (52%), thiamin (37%), folate (36%), copper (31%) and niacin (20%). Ready in 42 minutes.
- Preparation: 20 min
- Cooking: 22 min
- Makes: 1 serving (235 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 60 g Rice, white, long-grain
- 30 g Sugar
- 10 g Ghee
- 0.05 g Saffron
- 0.3 g Cardamom
- 5 g Almonds
- 5 g Pistachios
- 5 g Raisins
- 120 g Water
Method
- Rinse the rice and soak in water for 20 minutes, then drain.
- Bring the water to a boil with the saffron and cardamom, then add the rice and cook for 10-12 minutes until just tender but not mushy; drain any excess water.
- Heat the ghee in a separate pan, add the sugar and a splash of water, and simmer for 3-4 minutes to make a light syrup.
- Fold the cooked rice into the syrup along with the raisins, and cook gently over low heat for 5-6 minutes, stirring occasionally, until the rice turns golden and glistening and absorbs the syrup.
- Scatter with the almonds and pistachios, and serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 84.6 g | |
| Water | 128 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 6.6 g | 14% |
| Tryptophan | 0.07 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.51 g | |
| Lysine | 0.24 g | |
| Methionine | 0.13 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.37 g | |
| Histidine | 0.15 g | |
| Fat | 15.1 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.6 mg | |
| Calcium | 44.1 mg | 4% |
| Copper | 0.28 mg | 31% |
| Iron | 3.1 mg | 17% |
| Magnesium | 38.4 mg | 12% |
| Manganese | 0.94 mg | 52% |
| Phosphorus | 123 mg | 18% |
| Potassium | 199 mg | 4% |
| Selenium | 9.8 µg | 18% |
| Sodium | 9.8 mg | |
| Zinc | 0.98 mg | 12% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.66 mg | 13% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 144 µg | 36% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 8.9 mg | 2% |
| Vitamin A | 85.3 µg | 12% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 1.1 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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.