Recipes · Indian · Breakfast
Chilka Roti (Jharkhand Rice and Chana Dal Pancakes with Tomato Chutney)
One serving has 420 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (113%), folate (78%), copper (46%), thiamin (46%), pyridoxine (29%) and vitamin K (27%). Ready in 330 minutes.
- Preparation: 310 min
- Cooking: 20 min
- Makes: 1 serving (293 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free, Gluten-free
- Contains: gluten, mustard
Ingredients
- 55 g Rice, white, long-grain
- 30 g Chana dal (split Bengal gram)
- 90 g Water (for grinding)
- 0.5 g Salt
- 9 g Mustard oil (for the griddle and the chutney)
- 100 g Tomatoes
- 3 g Garlic
- 1 g Dried red chilli
- 4 g Coriander leaves
Method
- Wash the rice and chana dal together and soak them in plenty of water for 5 hours or overnight.
- Drain them and grind to a smooth, pourable batter with the water and most of the salt, like a thin pancake batter. Leave it to rest while you make the chutney.
- For the chutney, char the tomatoes, garlic and dried chilli in a dry pan or over a flame for 6-8 minutes, until blistered and soft. Peel the tomatoes, then crush everything together with the coriander, the rest of the salt and a teaspoon of the mustard oil.
- Heat an iron griddle (tawa) over medium-high heat and wipe it with a little mustard oil. Pour on a ladle of batter and spread it quickly from the centre outwards with the back of the ladle into a thin round, about 18 cm across.
- Drizzle a few drops of oil round the edge, cover and cook for 2-3 minutes until the top is set and the underside is spotted brown, then turn and cook for 1 minute more. Make 3 chilka rotis, wiping the griddle with oil each time.
- Serve hot with the tomato chutney. Chilka roti is an everyday breakfast in Jharkhand, eaten with a chutney or with ghugni (spiced dried peas).
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 420 kcal | 20% |
| Carbohydrates | 68.6 g | |
| Water | 199 mL | |
| Fiber | 6 g | 20% |
| Protein | 11.3 g | 24% |
| Tryptophan | 0.11 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.46 g | |
| Leucine | 0.8 g | |
| Lysine | 0.59 g | |
| Methionine | 0.18 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.58 g | |
| Tyrosine | 0.3 g | |
| Valine | 0.53 g | |
| Histidine | 0.28 g | |
| Fat | 11.5 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 53.9 mg | 5% |
| Copper | 0.41 mg | 46% |
| Iron | 4.1 mg | 23% |
| Magnesium | 52 mg | 17% |
| Manganese | 2 mg | 113% |
| Phosphorus | 171 mg | 24% |
| Potassium | 567 mg | 12% |
| Selenium | 8.8 µg | 16% |
| Sodium | 216 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 312 µg | 78% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 41.7 mg | 10% |
| Vitamin A | 69.6 µg | 10% |
| Vitamin C | 17.2 mg | 23% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 24.2 µg | 27% |
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.
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