Recipes · Albanian · Desserts
Oshaf
One serving has 355 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (78%), copper (51%), selenium (28%), fiber (26%), magnesium (21%) and phosphorus (20%). Ready in 325 minutes.
- Preparation: 255 min
- Cooking: 70 min
- Makes: 1 serving (261 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, nut, sulphite
Ingredients
- 30 g Apricots, dried
- 20 g Prunes
- 15 g Raisins
- 20 g Wheat berries
- 10 g Walnuts
- 15 g Sugar
- 150 g Water
- 0.5 g Cinnamon
Method
- Soak the wheat berries in plenty of water for about 4 hours, then boil in fresh water for 45 minutes until tender, and drain.
- Put the dried apricots, prunes and raisins in a pot with the water and sugar.
- Simmer gently for 20 minutes until the fruit is soft and the liquid has turned syrupy.
- Stir in the cooked wheat berries and a pinch of cinnamon, and simmer for 5 more minutes.
- Cool, then chill well; serve in small bowls topped with the chopped walnuts.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 355 kcal | 17% |
| Carbohydrates | 74.5 g | |
| Water | 171 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 6 g | 13% |
| Tryptophan | 0.06 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.33 g | |
| Lysine | 0.15 g | |
| Methionine | 0.07 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.22 g | |
| Histidine | 0.12 g | |
| Fat | 7.1 g | |
| Monounsaturated | 0.97 g | |
| Polyunsaturated | 4.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 0.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 59.7 mg | 6% |
| Copper | 0.46 mg | 51% |
| Iron | 2.2 mg | 12% |
| Magnesium | 66 mg | 21% |
| Manganese | 1.4 mg | 78% |
| Phosphorus | 142 mg | 20% |
| Potassium | 726 mg | 15% |
| Selenium | 15.6 µg | 28% |
| Sodium | 14.1 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 22 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.1 mg | 4% |
| Vitamin A | 62 µg | 9% |
| Vitamin C | 0.91 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 14.2 µg | 16% |
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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