Recipes · Moroccan · Pancakes and Crepes
Baghrir (Thousand-Hole Semolina Pancakes)
One serving has 272 kcal and 7 g protein, and at least a fifth of a woman's daily need of selenium (72%), thiamin (46%), riboflavin (29%), folate (29%) and niacin (24%). Ready in 42 minutes.
- Preparation: 30 min
- Cooking: 12 min
- Makes: 1 serving (160 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, honey
Ingredients
- 40 g Semolina
- 10 g Flour, all-purpose
- 1 g Yeast, active dry
- 0.5 g Baking powder
- 0.3 g Salt
- 90 g Water
- 10 g Honey
- 8 g Butter, unsalted
Method
- Blend the semolina, flour, yeast, baking powder and salt with the water into a smooth, thin, pourable batter; let it rest for 20 minutes until slightly bubbly.
- Heat a non-stick pan over medium heat with no oil, pour in a ladleful of batter, and cook without flipping for 2-3 minutes until the top is covered in tiny holes and fully set and dry.
- Repeat with the rest of the batter, stacking the cooked pancakes as you go.
- Melt the butter with the honey and warm gently until runny.
- Serve the pancakes warm, drizzled generously with the honey-butter so it soaks into all the holes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 272 kcal | 13% |
| Carbohydrates | 45.5 g | |
| Water | 99.2 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 6.6 g | 14% |
| Tryptophan | 0.08 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.45 g | |
| Lysine | 0.16 g | |
| Methionine | 0.11 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.32 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.29 g | |
| Histidine | 0.14 g | |
| Fat | 7.1 g | |
| Monounsaturated | 2 g | |
| Polyunsaturated | 0.45 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.34 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 17.2 mg | |
| Calcium | 50.7 mg | 5% |
| Copper | 0.11 mg | 12% |
| Iron | 2.3 mg | 13% |
| Magnesium | 23 mg | 7% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 123 mg | 18% |
| Potassium | 102 mg | 2% |
| Selenium | 39.4 µg | 72% |
| Sodium | 162 mg | |
| Zinc | 0.61 mg | 8% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 2 mg | 0% |
| Vitamin A | 54.7 µg | 8% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 0.59 µg | 1% |
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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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