Recipes · Algerian · Bread
Mhadjeb (Mahdjouba, Stuffed Semolina Flatbread)
One serving has 329 kcal and 8 g protein, and at least a fifth of a woman's daily need of selenium (81%), thiamin (45%), riboflavin (33%), manganese (30%), folate (30%) and niacin (29%). Ready in 48 minutes.
- Preparation: 30 min
- Cooking: 18 min
- Makes: 1 serving (211 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 45 g Semolina
- 10 g Flour, all-purpose
- 30 g Water
- 10 g Olive oil
- 0.8 g Salt
- 50 g Onions, raw
- 55 g Tomatoes, raw
- 8 g Tomato paste
- 1 g Paprika
- 0.5 g Cumin
- 0.3 g Cayenne pepper
Method
- Mix the semolina, flour and half the salt with the water and half the olive oil into a soft, elastic dough; knead well and rest for 20 minutes.
- Meanwhile, cook the finely chopped onion and tomatoes with the tomato paste, paprika, cumin, cayenne and remaining salt over medium heat until thick and fairly dry; let cool.
- Oil your hands with the remaining olive oil and stretch the dough into a thin square sheet on an oiled surface.
- Spoon the tomato filling over the center and fold the edges of the dough over it to make a neat, sealed square parcel.
- Cook the parcel on a hot, lightly oiled griddle or skillet for 3-4 minutes per side, until golden brown and crisp.
- Serve hot, cut into pieces.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 329 kcal | 16% |
| Carbohydrates | 49.7 g | |
| Water | 139 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 8.4 g | 17% |
| Tryptophan | 0.1 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.51 g | |
| Lysine | 0.18 g | |
| Methionine | 0.12 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.32 g | |
| Histidine | 0.16 g | |
| Fat | 11.1 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 37.6 mg | 4% |
| Copper | 0.2 mg | 22% |
| Iron | 3.5 mg | 20% |
| Magnesium | 42.1 mg | 14% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 113 mg | 16% |
| Potassium | 417 mg | 9% |
| Selenium | 44.4 µg | 81% |
| Sodium | 323 mg | |
| Zinc | 0.85 mg | 11% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.6 mg | 3% |
| Vitamin A | 60.4 µg | 9% |
| Vitamin C | 13.3 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 12.6 µg | 14% |
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.
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