Recipes · Tunisian · Desserts
Bambalouni
One serving has 386 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (53%), selenium (37%), folate (33%), riboflavin (31%), niacin (28%) and vitamin K (25%). Ready in 75 minutes.
- Preparation: 65 min
- Cooking: 10 min
- Makes: 1 serving (123 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Flour, all-purpose
- 1 g Yeast, active dry
- 35 g Water
- 15 g Sugar
- 12 g Vegetable oil
- 0.3 g Salt
Method
- Dissolve the yeast in the water and let stand for 5 minutes until foamy.
- Mix in the flour, half the sugar and the salt, and beat to a smooth, sticky, pourable batter, much wetter than a bread dough.
- Cover and let rise in a warm place for 45-60 minutes until bubbly and doubled.
- Heat the oil in a deep pot to about 180 °C (350 °F). Wet your hands, tear off a piece of dough, poke a hole in the center, and lower it gently into the hot oil.
- Fry for 2-3 minutes, turning once, until puffed and deep golden all over, then drain on paper towels.
- Toss in the remaining sugar while still warm and serve immediately. Makes 1 portion of 2 doughnuts; multiply as needed.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 386 kcal | 18% |
| Carbohydrates | 61.2 g | |
| Water | 42.2 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 6.6 g | 14% |
| Tryptophan | 0.08 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.46 g | |
| Lysine | 0.17 g | |
| Methionine | 0.12 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.27 g | |
| Histidine | 0.15 g | |
| Fat | 12.7 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 10.6 mg | 1% |
| Copper | 0.1 mg | 11% |
| Iron | 2.8 mg | 16% |
| Magnesium | 14.1 mg | 5% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 71.2 mg | 10% |
| Potassium | 74.1 mg | 2% |
| Selenium | 20.5 µg | 37% |
| Sodium | 120 mg | |
| Zinc | 0.5 mg | 6% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 133 µg | 33% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.34 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 22.3 µg | 25% |
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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