Recipes · Sri Lankan · Candies
Aluwa (Rice and Jaggery Sweet)
One serving has 196 kcal and 2 g protein, and at least a fifth of a woman's daily need of manganese (22%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (54.2 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 20 g Rice flour
- 18 g Sugar, brown
- 5 g Cashews
- 0.2 g Cardamom
- 3 g Ghee
- 8 g Water
Method
- Makes about 20 small diamonds (roughly 7 servings of 3 pieces); the quantities here are for one serving, so multiply by 7 for a full tray.
- Toast the rice flour in a dry pan over low heat, stirring constantly, 4-5 minutes until it smells nutty; set aside.
- Melt the jaggery in the water over low heat, then simmer until it forms a thick, one-thread syrup.
- Stir in the ghee, cardamom and chopped cashews, then work in the toasted rice flour off the heat until it forms a stiff, glossy dough.
- Press the warm mixture into a greased tray about 1.5 cm thick, smooth the top, and let cool completely.
- Cut into small diamonds once firm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 196 kcal | 9% |
| Carbohydrates | 35.3 g | |
| Water | 10.9 mL | |
| Fiber | 0.7 g | 2% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.03 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.17 g | |
| Lysine | 0.09 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.12 g | |
| Histidine | 0.05 g | |
| Fat | 5.5 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 0.58 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.52 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 7.7 mg | |
| Calcium | 19.9 mg | 2% |
| Copper | 0.15 mg | 17% |
| Iron | 0.56 mg | 3% |
| Magnesium | 23.8 mg | 8% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 50.4 mg | 7% |
| Potassium | 74.5 mg | 2% |
| Selenium | 4.2 µg | 8% |
| Sodium | 6.1 mg | |
| Zinc | 0.47 mg | 6% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.01 mg | 1% |
| Niacin (vitamin B3) | 0.59 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.23 mg | 5% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 2.2 µg | 1% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.2 mg | 1% |
| Vitamin A | 25.2 µg | 4% |
| Vitamin C | 0.07 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.15 mg | 1% |
| Vitamin K | 2 µg | 2% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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