Recipes · Iranian · Bread
Barbari Bread
One serving has 246 kcal and 8 g protein, and at least a fifth of a woman's daily need of thiamin (55%), selenium (43%), niacin (35%), folate (33%), riboflavin (31%) and manganese (28%). Ready in 110 minutes.
- Preparation: 95 min
- Cooking: 15 min
- Makes: 1 serving (96.6 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, sesame
Ingredients
- 58 g Flour, bread (strong)
- 32 g Water
- 1 g Yeast, active dry
- 1 g Sugar
- 0.6 g Salt
- 2 g Sesame seeds
- 2 g Vegetable oil
Method
- Dissolve the yeast and sugar in the warm water and let stand for 10 minutes until foamy.
- Mix in most of the flour, the salt and the oil, then knead into a soft, slightly sticky dough; cover and let rise for 1-1.5 hours, until doubled.
- Cook the remaining flour with a splash of water into a smooth, thin paste for the glaze (roomal).
- Shape the dough into a long oval and dimple it lengthwise with your fingers, the traditional ridged pattern, then brush the glaze over the top and sprinkle with sesame seeds.
- Bake at 230°C (450°F) for 12-15 minutes, until deep golden and crisp outside and soft within.
- Makes 1 slice; multiply the ingredients by 6 for a whole loaf.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 246 kcal | 12% |
| Carbohydrates | 44 g | |
| Water | 39.9 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 7.7 g | 16% |
| Tryptophan | 0.09 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.54 g | |
| Lysine | 0.18 g | |
| Methionine | 0.14 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.33 g | |
| Histidine | 0.17 g | |
| Fat | 4 g | |
| Monounsaturated | 0.95 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 0.6 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 29.6 mg | 3% |
| Copper | 0.2 mg | 22% |
| Iron | 2.9 mg | 16% |
| Magnesium | 22.4 mg | 7% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 75.2 mg | 11% |
| Potassium | 77 mg | 2% |
| Selenium | 23.8 µg | 43% |
| Sodium | 236 mg | |
| Zinc | 0.73 mg | 9% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.9 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 3.9 µg | 4% |
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
0.06 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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