Recipes · Egyptian · Dips and Spreads
Dukkah (Egyptian Nut and Spice Blend)
One serving has 351 kcal and 6 g protein, and at least a fifth of a woman's daily need of copper (100%), manganese (97%), vitamin E (35%), magnesium (32%), iron (30%) and phosphorus (24%). Ready in 15 minutes.
_-_Egyptian_spice_mix.JPG){kind=link}
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (55.1 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: nut, sesame
Ingredients
- 20 g Hazelnuts
- 12 g Sesame seeds
- 4 g Coriander seeds
- 3 g Cumin
- 0.8 g Salt
- 0.3 g Black pepper
- 15 g Olive oil
Method
- Toast the hazelnuts in a dry skillet over medium heat for a few minutes until fragrant and the skins loosen; rub off the skins and roughly chop.
- Toast the sesame seeds in the same dry pan for 2-3 minutes until golden, then toast the coriander and cumin seeds briefly until aromatic; tip everything into a bowl to cool.
- Coarsely grind the toasted coriander and cumin with a mortar and pestle or spice grinder.
- Combine the ground spices with the chopped hazelnuts, toasted sesame seeds, salt and black pepper.
- Serve in a small dish alongside a pool of the olive oil, for dipping bread first in the oil, then in the dukkah.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 351 kcal | 17% |
| Carbohydrates | 9.9 g | |
| Water | 2.3 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.09 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.38 g | |
| Lysine | 0.15 g | |
| Methionine | 0.11 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.26 g | |
| Histidine | 0.15 g | |
| Fat | 34.5 g | |
| Monounsaturated | 23.3 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.8 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 198 mg | 20% |
| Copper | 0.9 mg | 100% |
| Iron | 5.5 mg | 30% |
| Magnesium | 99.4 mg | 32% |
| Manganese | 1.8 mg | 97% |
| Phosphorus | 165 mg | 24% |
| Potassium | 301 mg | 6% |
| Selenium | 5.8 µg | 11% |
| Sodium | 318 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.19 mg | 4% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 34.6 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13 mg | 3% |
| Vitamin A | 2.2 µg | 0% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.3 mg | 35% |
| Vitamin K | 12.5 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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.