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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Punjabi Bori is a nutritious, high-protein ingredient made from lentils. It is low in fat, high in dietary fiber, and provides essential nutrients like iron and folate, which support blood health and digestion.
Punjabi Bori is an excellent source of plant-based protein, containing approximately 24 grams of protein per 100 grams. This makes it a valuable protein source for vegetarians and vegans.
Punjabi Bori is naturally vegan as it is made from ground lentils and spices. While the main ingredients are gluten-free, some traditional recipes use asafoetida (hing) which may contain wheat, so those with gluten sensitivities should check the specific label.
To cook Punjabi Bori, first lightly fry the nuggets in a little oil until they turn golden brown. Then, break them into smaller pieces and simmer them in a gravy or stew (like a potato curry) until they become soft and tender.
Punjabi Bori has a deep, savory, and earthy flavor with a spicy kick from added black pepper and other spices. Once cooked, it has a unique porous texture that absorbs the flavors of the sauce it is cooked in.
Yes, it can be a helpful addition to a weight loss diet because it is very low in fat (1.5g per 100g) and high in fiber. The combination of protein and fiber helps you feel full for longer, reducing overall calorie intake.
No, Punjabi Bori should not be eaten raw. It is a sun-dried, hard legume product that is difficult to chew and digest unless it is fried and then boiled or simmered in a liquid.
Punjabi Bori is a versatile ingredient found in cuisines around the world. With 345 calories per 100g and 24 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume product category with complete nutrition information.
View all legume product →Discover 1 recipes featuring punjabi bori with step-by-step instructions.
Browse recipes →Store Punjabi Bori in an airtight container in a cool, dry place. Because it is a dried product, it has a long shelf life and can stay fresh for 6 to 12 months if kept away from moisture.
The main benefits include aiding digestion through high fiber content, supporting muscle maintenance with plant-based protein, and boosting energy levels via iron and folate. It is also heart-healthy due to its low fat and cholesterol-free nature.
If you cannot find Punjabi Bori, you can substitute it with other types of sun-dried lentil nuggets (Wadi) or soy chunks. While the flavor profile may change, these alternatives provide a similar chewy texture and high protein content.