Indian Flatbread (Naan) with Raita and Mango Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 446 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 33.5 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 790 mg | (20 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 24 g |
Ingredients
- For the mango salsa
- 1 ripe Mango
- 3 centimeters fresh ginger
- 3 cloves
- 1 organic Lime (juiced)
- 1 Tbsp freshly chopped cilantro
- For the raita
- 1 Cucumber
- 1 Tbsp freshly chopped parsley
- 1 Tbsp freshly chopped mint
- 250 grams Yogurt (0.1% fat)
- ½ tsp ground Caraway
- ½ tsp ground cilantro
- freshly ground peppers
- For the flatbread
- 250 grams Pastry flour
- 10 grams Dry yeast
- 1 tsp sugar
- ½ tsp salt
- 1 Tbsp vegetable oil
- 50 grams Natural yogurt
- 2 Tbsps Pine nuts
- 1 Tbsp chopped, dried Apricot
- 1 Tbsp raisins
Preparation steps
For the mango salsa, peel the mango, cut out the pulp without cutting the core, and cut the pulp into small cubes. Peel the ginger, grate, and mix with the mango cubes, clove, lime juice and cilantro in a bowl. Cover and let stand for about 2 hours in refrigerator.
For the raita, peel the cucumber, cut lengthwise, remove seeds and dice finely. Mix the cucumber with yogurt, ground caraway seeds and coriander, and season with salt and pepper. Let rest for about 1 hour and season again.
For the flatbread, put the flour in a bowl and sprinkle the dry yeast over. Add in the sugar, salt, oil, yoghurt and about 75 ml (approximately ½ cup) of lukewarm water, and knead to a smooth dough, possibly adding a little more or less water as required. Cover and let rise for about 30 minutes.
Preheat the broiler.
Knead the dough again well and incorporate the pine nuts, raisins and apricots into it. Divide the dough into 4 equal portions, roll out each portion into thin patties and place on a baking tray lined with baking paper. Place under the broiler and broil for about 3-4 minutes on each side, watching carefully. Remove and allow to cool.
Serve the flatbread with mango salsa and raita.
