Recipes · Sudanese · Bread
Kisra
One serving has 217 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (42%), magnesium (24%), phosphorus (24%), thiamin (23%) and niacin (21%). Ready in 445 minutes.
- Preparation: 435 min
- Cooking: 10 min
- Makes: 1 serving (211 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Sorghum flour
- 150 g Water
- 0.5 g Yeast, active dry
- 0.5 g Salt
Method
- Whisk the sorghum flour with the water, yeast and salt to a thin, smooth batter, about the consistency of crepe batter.
- Cover and leave at room temperature for 6-8 hours, or overnight, until slightly bubbly and pleasantly sour-smelling.
- Heat a large flat griddle or non-stick pan over medium-high heat, then pour on a thin layer of batter, tilting or spreading it quickly so it forms a very thin sheet.
- Cook for 1-2 minutes until the top is dry and no longer glossy; kisra is traditionally cooked on one side only, then lifted off.
- Stack the flatbreads as they're made, covered with a cloth to keep them soft. Makes 1 flatbread; multiply by 5 for a batch to share with a stew.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 217 kcal | 10% |
| Carbohydrates | 46.2 g | |
| Water | 156 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 5.3 g | 11% |
| Tryptophan | 0.07 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.67 g | |
| Lysine | 0.12 g | |
| Methionine | 0.09 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.24 g | |
| Histidine | 0.1 g | |
| Fat | 2 g | |
| Monounsaturated | 0.59 g | |
| Polyunsaturated | 0.84 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.8 g | |
| Saturated | 0.32 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 12 mg | 1% |
| Copper | 0.17 mg | 19% |
| Iron | 1.9 mg | 11% |
| Magnesium | 75.6 mg | 24% |
| Manganese | 0.76 mg | 42% |
| Phosphorus | 170 mg | 24% |
| Potassium | 199 mg | 4% |
| Selenium | 7.4 µg | 13% |
| Sodium | 202 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 26.7 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.16 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.48 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 3.8 µg | 4% |
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
0.03 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.