Recipes · Bulgarian · Breakfast
Mekitsa
One serving has 557 kcal and 14 g protein, and at least a fifth of a woman's daily need of selenium (69%), thiamin (66%), riboflavin (56%), folate (45%), niacin (38%) and manganese (34%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (196 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 90 g Flour, all-purpose
- 60 g Yogurt, plain
- 20 g Eggs, whole, raw
- 2 g Baking soda
- 1 g Salt
- 15 g Vegetable oil
- 8 g Sugar, powdered
Method
- Whisk the yogurt and egg together, then stir in the baking soda and salt.
- Work in the flour to form a soft, slightly sticky dough; cover and rest for 15 minutes.
- Divide into 2 pieces, flatten each into a rough oval about 1 cm thick, and poke a couple of holes through the middle with your fingers.
- Heat the oil in a pan and fry each piece for about 2 minutes per side until puffed and golden brown.
- Drain briefly on paper towels and dust with the powdered sugar before serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 557 kcal | 26% |
| Carbohydrates | 79.6 g | |
| Water | 78.7 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 13.9 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.57 g | |
| Leucine | 1.1 g | |
| Lysine | 0.57 g | |
| Methionine | 0.3 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.72 g | |
| Histidine | 0.32 g | |
| Fat | 19.7 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 82.2 mg | |
| Calcium | 97.6 mg | 10% |
| Copper | 0.15 mg | 17% |
| Iron | 4.6 mg | 25% |
| Magnesium | 29.4 mg | 9% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 194 mg | 28% |
| Potassium | 217 mg | 5% |
| Selenium | 38 µg | 69% |
| Sodium | 993 mg | |
| Zinc | 1.2 mg | 16% |
| Thiamin (vitamin B1) | 0.73 mg | 66% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 5.4 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.93 mg | 19% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 178 µg | 45% |
| Cobalamin (vitamin B12) | 0.4 µg | 17% |
| Choline | 67.9 mg | 16% |
| Vitamin A | 48.2 µg | 7% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D (D2 + D3) | 17.6 IU | 3% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 28 µg | 31% |
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
0.3 kg CO2e a serving: about average for 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.