Recipes · Mexican · Bread
Telera
One serving has 334 kcal and 9 g protein, and at least a fifth of a woman's daily need of thiamin (72%), selenium (50%), folate (45%), riboflavin (42%), niacin (38%) and manganese (31%). Ready in 125 minutes.
- Preparation: 108 min
- Cooking: 17 min
- Makes: 1 serving (137 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 80 g Flour, all-purpose
- 48 g Water
- 1.5 g Yeast, active dry
- 3 g Sugar
- 1.6 g Salt
- 3 g Vegetable oil
Method
- Dissolve the yeast and sugar in the lukewarm water; let stand for 10 minutes until foamy.
- Mix in the flour and salt, then knead in the oil and continue kneading for about 8 minutes until smooth and elastic.
- Cover and let rise in a warm place for about 1 hour, until doubled. This is 1 portion (one roll); multiply by 6 for a full batch.
- Shape into an oval, press two grooves lengthwise down the middle with a rolling pin handle or the edge of your hand, and let rise again for 30 minutes.
- Bake at 220°C (425°F) for 15-18 minutes until golden and crusty.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 334 kcal | 16% |
| Carbohydrates | 64.7 g | |
| Water | 57.6 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 8.9 g | 18% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.61 g | |
| Lysine | 0.23 g | |
| Methionine | 0.16 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.37 g | |
| Histidine | 0.2 g | |
| Fat | 3.9 g | |
| Monounsaturated | 0.82 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 0.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 14.3 mg | 1% |
| Copper | 0.13 mg | 14% |
| Iron | 3.8 mg | 21% |
| Magnesium | 18.9 mg | 6% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 96 mg | 14% |
| Potassium | 100 mg | 2% |
| Selenium | 27.3 µg | 50% |
| Sodium | 624 mg | |
| Zinc | 0.69 mg | 9% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 182 µg | 45% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.49 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 5.8 µg | 6% |
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
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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