Recipes · Icelandic · Bread
Flatkaka (Icelandic Rye Flatbread)
One serving has 331 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (70%), thiamin (30%), selenium (27%), copper (21%) and fiber (20%). Ready in 28 minutes.
- Preparation: 20 min
- Cooking: 8 min
- Makes: 1 serving (129 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 45 g Flour, rye
- 25 g Flour, all-purpose
- 3 g Sugar
- 1 g Salt
- 45 g Water
- 10 g Butter, unsalted
Method
- Mix the rye flour, flour, sugar and salt in a bowl, pour in the hot water, and stir into a stiff dough; knead briefly for about 3 minutes until smooth. This makes 1 portion of 2 small flatbreads; multiply by 6 for a batch of 12.
- Cover the dough and let it rest for 15 minutes so it becomes easier to roll out.
- Divide into 2 pieces and roll each on a floured surface into a thin round about 18 cm across, then prick a few times with a fork.
- Cook on a dry, hot griddle or heavy pan over medium heat, with no oil, for 1-2 minutes per side, until cooked through with lightly browned spots.
- Stack the warm flatkökur under a clean cloth to keep them soft, and serve spread with butter.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 331 kcal | 16% |
| Carbohydrates | 56 g | |
| Water | 54.5 mL | |
| Fiber | 6 g | 20% |
| Protein | 7.6 g | 16% |
| Tryptophan | 0.09 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.46 g | |
| Lysine | 0.16 g | |
| Methionine | 0.11 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.27 g | |
| Histidine | 0.13 g | |
| Fat | 9 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.72 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.55 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 18.6 mg | 2% |
| Copper | 0.19 mg | 21% |
| Iron | 2.3 mg | 13% |
| Magnesium | 34.5 mg | 11% |
| Manganese | 1.3 mg | 70% |
| Phosphorus | 131 mg | 19% |
| Potassium | 198 mg | 4% |
| Selenium | 15.1 µg | 27% |
| Sodium | 392 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.34 mg | 7% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 61.4 µg | 15% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 11.2 mg | 3% |
| Vitamin A | 68.4 µg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.93 mg | 6% |
| Vitamin K | 3.4 µg | 4% |
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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