Recipes · Moroccan · Bread
Msemen (Laminated Square Flatbread)
One serving has 413 kcal and 8 g protein, and at least a fifth of a woman's daily need of selenium (58%), thiamin (50%), vitamin K (37%), riboflavin (33%), folate (32%) and niacin (30%). Ready in 52 minutes.
- Preparation: 40 min
- Cooking: 12 min
- Makes: 1 serving (129 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 55 g Flour, all-purpose
- 15 g Semolina
- 18 g Vegetable oil
- 0.7 g Salt
- 40 g Water
Method
- Mix the flour, semolina and salt with the water into a soft dough; knead for 8-10 minutes until smooth and elastic, then rest, covered, for 15 minutes.
- Divide into balls and, on a well-oiled surface, flatten and stretch each ball out very thin into a large square or rectangle, brushing with oil as you go.
- Fold the corners in toward the middle, then fold in half twice more to form a smaller square with many oiled layers; flatten gently with your palm.
- Rest the folded squares for 10 minutes, then flatten each a little more with your hands or a rolling pin just before cooking.
- Cook on a hot, lightly oiled griddle or skillet for 3-4 minutes per side until golden and flaky, pressing gently so the layers puff.
- Serve hot, torn into pieces, with butter and honey.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 413 kcal | 20% |
| Carbohydrates | 52.9 g | |
| Water | 48.4 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 7.6 g | 16% |
| Tryptophan | 0.09 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.52 g | |
| Lysine | 0.16 g | |
| Methionine | 0.13 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.31 g | |
| Histidine | 0.17 g | |
| Fat | 18.7 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 10.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.3 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 0 mg | |
| Calcium | 12.2 mg | 1% |
| Copper | 0.11 mg | 12% |
| Iron | 3.2 mg | 18% |
| Magnesium | 19.6 mg | 6% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 79.8 mg | 11% |
| Potassium | 86.8 mg | 2% |
| Selenium | 32.1 µg | 58% |
| Sodium | 274 mg | |
| Zinc | 0.55 mg | 7% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.04 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 33.3 µg | 37% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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