Recipes · Bulgarian · Pies
Banitsa
One serving has 557 kcal and 19 g protein, and at least a fifth of a woman's daily need of riboflavin (85%), selenium (66%), cobalamin (63%), phosphorus (51%), vitamin A (41%) and thiamin (40%). Ready in 55 minutes.
- Preparation: 20 min
- Cooking: 35 min
- Makes: 1 serving (210 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 60 g Phyllo dough
- 60 g Feta cheese
- 40 g Eggs, whole, raw
- 30 g Yogurt, plain
- 20 g Butter, unsalted
Method
- Beat the eggs with the yogurt, then crumble in the feta (sirene) and mix well.
- Brush a sheet of phyllo with melted butter, scrunch it loosely, and place it in a buttered baking dish; repeat with more sheets, spooning some of the cheese mixture between layers as you go.
- Scrunch and layer the remaining phyllo on top, pouring any leftover egg mixture over so it seeps through the layers.
- Brush the top generously with the remaining melted butter.
- Bake at 180 °C (350 °F) for 30-35 minutes until puffed and deep golden.
- Rest for 10 minutes before cutting into squares and serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 557 kcal | 26% |
| Carbohydrates | 35.6 g | |
| Water | 113 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 19 g | 40% |
| Tryptophan | 0.25 g | |
| Threonine | 0.77 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.7 g | |
| Lysine | 1.3 g | |
| Methionine | 0.48 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.96 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.49 g | |
| Fat | 37.5 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 20.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 249 mg | |
| Calcium | 366 mg | 37% |
| Copper | 0.11 mg | 12% |
| Iron | 3 mg | 17% |
| Magnesium | 29.2 mg | 9% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 360 mg | 51% |
| Potassium | 188 mg | 4% |
| Selenium | 36.1 µg | 66% |
| Sodium | 1,046 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.94 mg | 85% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 93.5 µg | 23% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 139 mg | 33% |
| Vitamin A | 284 µg | 41% |
| Vitamin C | 0.15 mg | 0% |
| Vitamin D (D2 + D3) | 43 IU | 7% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 4.2 µg | 5% |
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
0.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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