Recipes · Lebanese · Bakery
Maamoul (Date-Filled Semolina Cookies)
One serving has 421 kcal and 6 g protein, and at least a fifth of a woman's daily need of selenium (59%), thiamin (35%), riboflavin (25%), niacin (22%), folate (22%) and vitamin A (22%). Ready in 63 minutes.
- Preparation: 45 min
- Cooking: 18 min
- Makes: 1 serving (104 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 30 g Semolina
- 15 g Flour, all-purpose
- 15 g Ghee
- 8 g Sugar, powdered
- 8 g Milk, whole
- 0.3 g Baking powder
- 25 g Dates
- 3 g Butter, unsalted
Method
- Makes 1 portion (2 cookies); multiply the ingredients by 10 for a full batch of about 20. Mix the semolina, flour and baking powder with the melted ghee, rubbing it in well, then cover and let rest for 30 minutes so the semolina softens.
- Add the milk and half the powdered sugar and work into a soft, pliable dough.
- Mash the dates with the butter into a smooth paste for the filling.
- Flatten a piece of dough, place a little date paste in the center, and fold the dough around it to seal; press into a decorative mold or shape by hand, then flatten slightly.
- Bake at 170 °C (340 °F) for 15-18 minutes until just pale golden on the bottom; maamoul should stay pale, not deeply browned.
- Cool completely, then dust generously with the remaining powdered sugar before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 421 kcal | 20% |
| Carbohydrates | 60.5 g | |
| Water | 18.5 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.07 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.41 g | |
| Lysine | 0.14 g | |
| Methionine | 0.1 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.26 g | |
| Histidine | 0.13 g | |
| Fat | 18.1 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 0.85 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.58 g | |
| Saturated | 11 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 45.6 mg | |
| Calcium | 55.9 mg | 6% |
| Copper | 0.17 mg | 19% |
| Iron | 2.3 mg | 13% |
| Magnesium | 31.9 mg | 10% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 110 mg | 16% |
| Potassium | 258 mg | 5% |
| Selenium | 32.3 µg | 59% |
| Sodium | 28.8 mg | |
| Zinc | 0.56 mg | 7% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 86.6 µg | 22% |
| Cobalamin (vitamin B12) | 0.04 µg | 2% |
| Choline | 7.5 mg | 2% |
| Vitamin A | 152 µg | 22% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 4.1 IU | 1% |
| Vitamin E | 0.61 mg | 4% |
| Vitamin K | 2.2 µg | 2% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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