Recipes · Sudanese · Bread
Gurasa
One serving has 377 kcal and 10 g protein, and at least a fifth of a woman's daily need of thiamin (79%), selenium (56%), folate (50%), riboflavin (45%), niacin (42%) and manganese (34%). Ready in 70 minutes.
- Preparation: 60 min
- Cooking: 10 min
- Makes: 1 serving (158 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 90 g Flour, all-purpose
- 1.5 g Yeast, active dry
- 1 g Salt
- 60 g Water
- 5 g Vegetable oil
Method
- Mix the flour, yeast and salt in a bowl, then work in the water to a soft, slightly sticky dough; knead for 5 minutes.
- Cover and let rise in a warm place for 45-60 minutes until puffy.
- Punch down the dough, shape it into a thick disc about 1.5 cm thick, and let it rest for 10 minutes.
- Heat the oil in a heavy flat pan or griddle over medium heat and cook the disc for 4-5 minutes on each side, pressing gently, until golden spots form and the bread is cooked through and springy.
- Tear into pieces and serve warm alongside a stew such as tagalia. Makes 1 flatbread; multiply by 6 for a batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 377 kcal | 18% |
| Carbohydrates | 69.3 g | |
| Water | 70.8 mL | |
| Fiber | 2.8 g | 10% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.68 g | |
| Lysine | 0.25 g | |
| Methionine | 0.17 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.3 g | |
| Valine | 0.41 g | |
| Histidine | 0.22 g | |
| Fat | 6 g | |
| Monounsaturated | 1.3 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 0.92 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 16 mg | 2% |
| Copper | 0.14 mg | 16% |
| Iron | 4.2 mg | 23% |
| Magnesium | 21.2 mg | 7% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 107 mg | 15% |
| Potassium | 111 mg | 2% |
| Selenium | 30.6 µg | 56% |
| Sodium | 393 mg | |
| Zinc | 0.76 mg | 10% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 200 µg | 50% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.49 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.62 mg | 4% |
| Vitamin K | 9.5 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
0.09 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.