Recipes · Chilean · Bread
Sopaipilla
One serving has 482 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin K (47%), thiamin (45%), selenium (37%), vitamin A (37%), riboflavin (33%) and folate (30%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (148 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Pumpkin, raw
- 60 g Flour, all-purpose
- 8 g Vegetable shortening
- 0.3 g Salt
- 20 g Vegetable oil
Method
- Boil the pumpkin until very tender, about 12-15 minutes, then drain well and mash smoothly; let cool slightly.
- Mix the mashed pumpkin with the flour, shortening, and salt into a soft, non-sticky dough.
- Roll out and cut into small rounds, pricking each a few times with a fork.
- Fry in the oil at 175 °C (350 °F) for 2-3 minutes per side until puffed and golden.
- Drain briefly and serve warm, plain or with pebre or a sweet syrup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 482 kcal | 23% |
| Carbohydrates | 49.7 g | |
| Water | 62.1 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 6.8 g | 14% |
| Tryptophan | 0.08 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.45 g | |
| Lysine | 0.17 g | |
| Methionine | 0.12 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.27 g | |
| Histidine | 0.15 g | |
| Fat | 28.6 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 14 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.4 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 0 mg | |
| Calcium | 21.8 mg | 2% |
| Copper | 0.16 mg | 18% |
| Iron | 3.3 mg | 18% |
| Magnesium | 20.4 mg | 7% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 91.2 mg | 13% |
| Potassium | 268 mg | 6% |
| Selenium | 20.5 µg | 37% |
| Sodium | 118 mg | |
| Zinc | 0.61 mg | 8% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 119 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5 mg | 1% |
| Vitamin A | 256 µg | 37% |
| Vitamin C | 5.4 mg | 7% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 41.9 µg | 47% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.