Recipes · Indian · Snacks
Dhokla (Steamed Chickpea Cake)
One serving has 387 kcal and 16 g protein, and at least a fifth of a woman's daily need of folate (72%), copper (67%), manganese (66%), magnesium (37%), thiamin (36%) and phosphorus (35%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (168 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, mustard
Ingredients
- 60 g Chickpea flour (besan)
- 10 g Semolina
- 30 g Yogurt, plain
- 40 g Water
- 0.8 g Baking soda
- 5 g Lime juice
- 0.5 g Turmeric
- 5 g Sugar
- 8 g Vegetable oil
- 1 g Mustard seeds
- 0.2 g Bay leaves
- 3 g Chili peppers, green, raw
- 3 g Cilantro, fresh
- 1 g Salt
Method
- Whisk the chickpea flour, semolina, yogurt, water, turmeric, sugar and salt into a smooth, thick batter; let rest 15-20 minutes.
- Stir in the lime juice and baking soda quickly (it will fizz and aerate the batter), then immediately pour into a greased shallow dish.
- Steam over boiling water for 15-18 minutes until a skewer comes out clean and the cake springs back when touched.
- Let cool slightly, then cut into squares.
- Heat the oil in a small pan, add the mustard seeds, curry leaves (bay leaf) and chopped green chili, and cook until the mustard seeds pop; pour this tempering over the dhokla squares.
- Garnish with cilantro before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 387 kcal | 18% |
| Carbohydrates | 50 g | |
| Water | 83.8 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 16.2 g | 34% |
| Tryptophan | 0.03 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.22 g | |
| Lysine | 0.14 g | |
| Methionine | 0.06 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.16 g | |
| Histidine | 0.06 g | |
| Fat | 13.5 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.9 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 3.9 mg | |
| Calcium | 74.9 mg | 7% |
| Copper | 0.6 mg | 67% |
| Iron | 3.9 mg | 22% |
| Magnesium | 115 mg | 37% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 246 mg | 35% |
| Potassium | 623 mg | 13% |
| Selenium | 16.8 µg | 31% |
| Sodium | 662 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 288 µg | 72% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 7 mg | 2% |
| Vitamin A | 21.9 µg | 3% |
| Vitamin C | 9.9 mg | 13% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 30.1 µg | 33% |
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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