Recipes · Paraguayan · Bread
Mbejú
One serving has 452 kcal and 11 g protein, and at least a fifth of a woman's daily need of cobalamin (41%), phosphorus (35%), calcium (32%), selenium (27%), riboflavin (23%) and zinc (21%). Ready in 19 minutes.
- Preparation: 10 min
- Cooking: 9 min
- Makes: 1 serving (158 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 60 g Cassava flour
- 40 g Queso fresco
- 30 g Milk, whole
- 20 g Eggs, whole, raw
- 8 g Vegetable oil
- 0.3 g Salt
Method
- Mix the cassava flour with the crumbled cheese, then work in the milk and egg to form a moist, crumbly dough.
- Heat the oil in a nonstick skillet over medium heat, then scatter the mixture evenly across the base of the pan in a thin, even layer.
- Cook for 4-5 minutes, pressing gently, until the underside is golden and the cake holds together.
- Carefully flip, or fold in half like an omelet, and cook for another 3-4 minutes until golden and the cheese inside is melted.
- Slide onto a plate and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 452 kcal | 21% |
| Carbohydrates | 55.2 g | |
| Water | 68.6 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 11.2 g | 23% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.31 g | |
| Lysine | 0.26 g | |
| Methionine | 0.1 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.23 g | |
| Histidine | 0.09 g | |
| Fat | 20.7 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.7 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0.4 g | |
| Cholesterol | 105 mg | |
| Calcium | 316 mg | 32% |
| Copper | 0.08 mg | 9% |
| Iron | 2.8 mg | 16% |
| Magnesium | 35.1 mg | 11% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 242 mg | 35% |
| Potassium | 237 mg | 5% |
| Selenium | 15 µg | 27% |
| Sodium | 466 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 0.41 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 13.7 µg | 3% |
| Cobalamin (vitamin B12) | 0.99 µg | 41% |
| Choline | 68.1 mg | 16% |
| Vitamin A | 135 µg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 75.7 IU | 13% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 15.3 µg | 17% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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