Recipes · Israeli · Bread
Malawach (Yemeni Laminated Fried Flatbread)
One serving has 432 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (50%), selenium (43%), vitamin K (41%), riboflavin (32%), folate (32%) and niacin (30%). Ready in 40 minutes.
- Preparation: 30 min
- Cooking: 10 min
- Makes: 1 serving (126 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 70 g Flour, all-purpose
- 20 g Vegetable oil
- 0.8 g Salt
- 35 g Water
Method
- Mix the flour, salt and water into a soft, smooth dough; knead for 5 minutes, then rest, covered, for 20 minutes.
- Divide into balls and roll each out very thin on a well-oiled surface, brushing generously with oil as you go.
- Fold each round into a small square, or coil it up, to build many thin, oiled layers, then flatten again into a disc about 15 cm across.
- Heat a dry or very lightly oiled heavy skillet over medium-high heat and fry each malawach for 2-3 minutes per side, pressing gently, until deep golden and flaky.
- Serve hot and flaky, traditionally with grated tomato, a hard-boiled egg or a drizzle of honey.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 432 kcal | 20% |
| Carbohydrates | 53.4 g | |
| Water | 43.3 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 7.2 g | 15% |
| Tryptophan | 0.09 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.5 g | |
| Lysine | 0.16 g | |
| Methionine | 0.13 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.36 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.29 g | |
| Histidine | 0.16 g | |
| Fat | 20.7 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 11.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.3 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 11.7 mg | 1% |
| Copper | 0.1 mg | 11% |
| Iron | 3.3 mg | 18% |
| Magnesium | 15.8 mg | 5% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 75.6 mg | 11% |
| Potassium | 75 mg | 2% |
| Selenium | 23.7 µg | 43% |
| Sodium | 313 mg | |
| Zinc | 0.49 mg | 6% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.1 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.04 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 37 µg | 41% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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