Recipes · Armenian · Bread
Lavash (Armenian Thin Flatbread)
One serving has 180 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (34%), selenium (32%), niacin (24%), riboflavin (21%), folate (21%) and manganese (20%). Ready in 27 minutes.
- Preparation: 25 min
- Cooking: 2 min
- Makes: 1 serving (72.5 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 45 g Flour, bread (strong)
- 25 g Water
- 0.5 g Salt
- 2 g Olive oil
Method
- Mix the flour and salt, then work in the water and olive oil to form a smooth, firm dough.
- Knead for about 8 minutes until elastic, then cover and let rest for 20-25 minutes.
- Roll the dough out as thin as possible on a floured surface, almost paper-thin.
- Heat a dry, heavy skillet or griddle over high heat and cook the lavash for 30-45 seconds per side, until small bubbles and light brown spots appear.
- Stack the cooked lavash under a clean cloth as they come off the pan, so they soften slightly while cooling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 180 kcal | 9% |
| Carbohydrates | 32.6 g | |
| Water | 31 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 5.4 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.37 g | |
| Lysine | 0.1 g | |
| Methionine | 0.09 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.23 g | |
| Histidine | 0.11 g | |
| Fat | 2.8 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 0.54 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.5 g | |
| Saturated | 0.39 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 7.6 mg | 1% |
| Copper | 0.08 mg | 9% |
| Iron | 2 mg | 11% |
| Magnesium | 11.5 mg | 4% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 43.6 mg | 6% |
| Potassium | 45.1 mg | 1% |
| Selenium | 17.9 µg | 32% |
| Sodium | 196 mg | |
| Zinc | 0.39 mg | 5% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.2 mg | 4% |
| Pyridoxine (vitamin B6) | 0.02 mg | 2% |
| Folate (vitamin B9) | 82.3 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.7 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 1.3 µg | 1% |
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
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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