Recipes · Egyptian · Bread
Aish Merahrah (Fenugreek Bread)
One serving has 190 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (50%), thiamin (30%), selenium (29%), folate (21%) and niacin (20%). Ready in 275 minutes.
- Preparation: 240 min
- Cooking: 35 min
- Makes: 1 serving (99 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 30 g Cornmeal, yellow
- 20 g Flour, whole wheat
- 3 g Fenugreek seeds
- 45 g Water
- 0.5 g Salt
- 0.5 g Yeast, active dry
Method
- Soak the fenugreek seeds in a little of the water for a few hours, or overnight, until softened, then blend or grind them with their soaking water into a paste.
- Mix the cornmeal, whole wheat flour, salt and yeast, then stir in the fenugreek paste and remaining water to make a thick, sticky batter.
- Cover and leave in a warm place for about 1 hour, until slightly bubbly.
- Pour into a small, greased baking dish or shape into a flat loaf on a greased tray.
- Bake at 200°C (400°F) for 30-35 minutes, until firm and deeply browned on top.
- Cool before slicing. Makes 1 portion; multiply the ingredients by 6 for a whole loaf.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 190 kcal | 9% |
| Carbohydrates | 40.2 g | |
| Water | 50.8 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 5.7 g | 12% |
| Tryptophan | 0.06 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.55 g | |
| Lysine | 0.17 g | |
| Methionine | 0.11 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.26 g | |
| Histidine | 0.15 g | |
| Fat | 1.3 g | |
| Monounsaturated | 0.2 g | |
| Polyunsaturated | 0.48 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.46 g | |
| Saturated | 0.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 14.6 mg | 1% |
| Copper | 0.14 mg | 16% |
| Iron | 3 mg | 17% |
| Magnesium | 43.5 mg | 14% |
| Manganese | 0.9 mg | 50% |
| Phosphorus | 113 mg | 16% |
| Potassium | 143 mg | 3% |
| Selenium | 15.7 µg | 29% |
| Sodium | 200 mg | |
| Zinc | 0.84 mg | 11% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.7 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 84.9 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 9 mg | 2% |
| Vitamin A | 3.4 µg | 0% |
| Vitamin C | 0.09 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 0.38 µg | 0% |
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
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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