Recipes · Indian · Main Courses
Papad ki Sabzi (Rajasthani Papads in Spiced Yogurt Gravy)
One serving has 560 kcal and 23 g protein, and at least a fifth of a woman's daily need of manganese (97%), selenium (90%), copper (68%), phosphorus (62%), thiamin (55%) and magnesium (53%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (408 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 25 g Papads (urad dal)
- 150 g Plain yogurt
- 8 g Gram flour (besan)
- 1.5 g Red chilli powder
- 0.5 g Ground turmeric
- 1.5 g Ground coriander
- 120 g Water
- 10 g Ghee
- 1 g Cumin seeds
- 3 g Green chilli
- 3 g Ginger
- 4 g Coriander leaves
- 80 g Chapatis (to serve)
Method
- Roast the papads one at a time over a gas flame, or in a dry frying pan, for 30-60 seconds, turning them with tongs, until they blister and turn crisp all over. Break them into pieces about 3-4 cm across.
- Whisk the yogurt, gram flour, chilli powder, turmeric and ground coriander with the water until completely smooth. The gram flour keeps the yogurt from splitting when it boils.
- Heat the ghee in a pan over medium heat and add the cumin seeds (with a pinch of asafoetida if you have it). When they sizzle, after about 20 seconds, add the chopped green chilli and grated ginger for 30 seconds.
- Turn the heat down, pour in the yogurt mixture and stir all the time until it comes to the boil. Simmer for 5-6 minutes, stirring often, until it thickens a little, like a thin curry.
- Add the papad pieces just before serving and simmer for 1-2 minutes only, so they soften but keep some bite; left longer they go mushy. Papads are salty, so taste before you add any salt.
- Scatter with chopped coriander and serve at once with hot chapatis. In the Rajasthani desert, where fresh vegetables were scarce, papads, gram flour and yogurt took their place.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 560 kcal | 26% |
| Carbohydrates | 67.1 g | |
| Water | 289 mL | |
| Fiber | 10.9 g | 37% |
| Protein | 23.2 g | 48% |
| Tryptophan | 0.1 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.62 g | |
| Leucine | 1.1 g | |
| Lysine | 0.9 g | |
| Methionine | 0.25 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.66 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.8 g | |
| Histidine | 0.31 g | |
| Fat | 22.9 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 46.1 mg | |
| Calcium | 326 mg | 33% |
| Copper | 0.61 mg | 68% |
| Iron | 6.3 mg | 35% |
| Magnesium | 165 mg | 53% |
| Manganese | 1.8 mg | 97% |
| Phosphorus | 433 mg | 62% |
| Potassium | 884 mg | 19% |
| Selenium | 49.7 µg | 90% |
| Sodium | 848 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 6.4 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 154 µg | 39% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 28.1 mg | 7% |
| Vitamin A | 175 µg | 25% |
| Vitamin C | 10.8 mg | 14% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 16.1 µg | 18% |
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.
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