Recipes · Libyan · Breakfast
Bsisa (Toasted Barley and Fenugreek Breakfast Paste)
One serving has 323 kcal and 5 g protein, and at least a fifth of a woman's daily need of selenium (28%), manganese (27%) and copper (20%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (89 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Flour, barley
- 2 g Fenugreek seeds
- 2 g Anise seed
- 10 g Sugar
- 15 g Olive oil
- 20 g Water
Method
- Toast the barley flour in a dry skillet over medium-low heat, stirring constantly, for 5-6 minutes until fragrant and lightly colored; watch closely so it doesn't scorch.
- Grind the fenugreek and anise seeds to a fine powder and toast them briefly, about 1 minute, in the same pan.
- Mix the toasted flour and spices with the sugar.
- Stir in the olive oil and enough water to bring it together into a soft, spreadable paste.
- Serve at breakfast, traditionally scooped up with bread or eaten with a spoon, sometimes with extra olive oil or dates on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 323 kcal | 15% |
| Carbohydrates | 42 g | |
| Water | 25.2 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 5 g | 10% |
| Tryptophan | 0.08 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.32 g | |
| Lysine | 0.19 g | |
| Methionine | 0.09 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.23 g | |
| Histidine | 0.11 g | |
| Fat | 16.1 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 30.1 mg | 3% |
| Copper | 0.18 mg | 20% |
| Iron | 2.6 mg | 14% |
| Magnesium | 45.8 mg | 15% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 133 mg | 19% |
| Potassium | 168 mg | 4% |
| Selenium | 15.4 µg | 28% |
| Sodium | 4.5 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.07 mg | 1% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 4.5 µg | 1% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.2 mg | 4% |
| Vitamin A | 0.38 µg | 0% |
| Vitamin C | 0.48 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 9.9 µg | 11% |
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
0.08 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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