Recipes · Moroccan · Bread
Harcha (Semolina Griddle Bread)
One serving has 337 kcal and 9 g protein, and at least a fifth of a woman's daily need of selenium (99%), thiamin (45%), riboflavin (35%), phosphorus (29%), folate (28%) and niacin (26%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (104 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Semolina
- 12 g Butter, unsalted
- 25 g Milk, whole
- 5 g Sugar
- 1 g Baking powder
- 0.5 g Salt
Method
- Mix the semolina with the baking powder, sugar and salt, then rub in the softened butter until evenly crumbly.
- Add the milk gradually and work into a soft, slightly sticky dough.
- Pat or roll the dough out to about 1.5 cm thick and cut into rounds or wedges.
- Cook on a dry, ungreased griddle or heavy skillet over medium-low heat for 5-7 minutes per side, until golden brown and cooked through in the middle.
- Serve warm, split and buttered, or with honey and jam alongside mint tea.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 337 kcal | 16% |
| Carbohydrates | 50.1 g | |
| Water | 31.6 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 8.5 g | 18% |
| Tryptophan | 0.11 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.6 g | |
| Lysine | 0.22 g | |
| Methionine | 0.14 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.38 g | |
| Histidine | 0.18 g | |
| Fat | 11.2 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 0.67 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.49 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 28.3 mg | |
| Calcium | 115 mg | 12% |
| Copper | 0.12 mg | 13% |
| Iron | 2.7 mg | 15% |
| Magnesium | 31.3 mg | 10% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 205 mg | 29% |
| Potassium | 148 mg | 3% |
| Selenium | 54.7 µg | 99% |
| Sodium | 285 mg | |
| Zinc | 0.73 mg | 9% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 111 µg | 28% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 5.8 mg | 1% |
| Vitamin A | 93.6 µg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 12.8 IU | 2% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 0.91 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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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