Recipes · Croatian · Pies
Soparnik
One serving has 450 kcal and 10 g protein, and at least a fifth of a woman's daily need of vitamin K (1487%), vitamin C (71%), vitamin A (69%), manganese (61%), thiamin (56%) and selenium (47%). Ready in 55 minutes.
- Preparation: 30 min
- Cooking: 25 min
- Makes: 1 serving (283 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 70 g Flour, all-purpose
- 35 g Water
- 18 g Olive oil
- 150 g Swiss chard, raw
- 4 g Garlic, raw
- 5 g Parsley, fresh
- 1 g Salt
Method
- Mix the flour, water, a little of the olive oil and a pinch of salt into a smooth, elastic dough; cover and rest for 30 minutes.
- Finely chop the raw Swiss chard with the garlic and parsley, season with salt, and toss with a little of the olive oil.
- Divide the dough in two, roll each half out very thin, and spread the raw chard filling over one half.
- Cover with the second sheet of dough, pinch the edges to seal, and brush the top with the remaining olive oil.
- Bake at 220 °C (425 °F) for 20-25 minutes until the crust is golden and blistered.
- Brush again with olive oil as it comes out of the oven, then cut into pieces and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 450 kcal | 21% |
| Carbohydrates | 60.7 g | |
| Water | 189 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 10.3 g | 22% |
| Tryptophan | 0.12 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.71 g | |
| Lysine | 0.33 g | |
| Methionine | 0.16 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.48 g | |
| Histidine | 0.22 g | |
| Fat | 19.1 g | |
| Monounsaturated | 13.3 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.39 mg | 43% |
| Iron | 6.4 mg | 36% |
| Magnesium | 141 mg | 45% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 154 mg | 22% |
| Potassium | 687 mg | 15% |
| Selenium | 25.6 µg | 47% |
| Sodium | 714 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 4.8 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 157 µg | 39% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 480 µg | 69% |
| Vitamin C | 52.9 mg | 71% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.6 mg | 37% |
| Vitamin K | 1,338 µg | 1487% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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