Indian Flatbread (Naan) with Raita and Mango Salsa

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Indian Flatbread (Naan) with Raita and Mango Salsa
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Health Score:
82 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h. 45 min.
Ready in
Calories:
446
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie446 cal.(21 %)
Protein14 g(14 %)
Fat11 g(9 %)
Carbohydrates71 g(47 %)
Sugar added2 g(8 %)
Roughage6.2 g(21 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K33.5 μg(56 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.3 mg(21 %)
Folate180 μg(60 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C60 mg(63 %)
Potassium790 mg(20 %)
Calcium143 mg(14 %)
Magnesium76 mg(25 %)
Iron2.7 mg(18 %)
Iodine13 μg(7 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.8 g
Uric acid95 mg
Cholesterol8 mg
Complete sugar24 g

Ingredients

for
4
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
How healthy are the main ingredients?
Pine nutsApricotgingerraisinssugarparsley

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Preheat the broiler.

5.

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.

6.

Serve the flatbread with mango salsa and raita.