Recipes · Latvian · Bread
Rupjmaize (Latvian Dark Rye Bread)
One serving has 253 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (79%), thiamin (40%), copper (27%), selenium (26%), fiber (24%) and phosphorus (21%). Ready in 161 minutes.
- Preparation: 113 min
- Cooking: 48 min
- Makes: 1 serving (119 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 50 g Flour, rye
- 15 g Flour, bread (strong)
- 1.5 g Yeast, active dry
- 5 g Molasses
- 1.5 g Caraway seeds
- 1.2 g Salt
- 45 g Water
Method
- Dissolve the yeast in the warm water with the molasses and leave for 10 minutes until frothy. This makes 1 slice of dough; multiply by 12 and shape into a loaf tin for a whole loaf.
- Mix the rye flour, bread flour, caraway seeds and salt into the yeast liquid and knead into a firm, slightly sticky dough for about 8 minutes.
- Cover and let the dough rise in a warm place for about 1 hour, until noticeably puffed (rye dough rises less than wheat dough).
- Shape into a loaf, place in a greased tin, and let it rise again for 45 minutes.
- Bake at 200 °C (400 °F) for 45-50 minutes until the crust is dark brown and the loaf sounds hollow when tapped; cool completely before slicing, as rye bread cuts best the next day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 253 kcal | 12% |
| Carbohydrates | 53.7 g | |
| Water | 53.8 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 8.1 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.49 g | |
| Lysine | 0.21 g | |
| Methionine | 0.11 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.3 g | |
| Histidine | 0.14 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.29 g | |
| Polyunsaturated | 0.51 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.45 g | |
| Saturated | 0.15 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 36.9 mg | 4% |
| Copper | 0.24 mg | 27% |
| Iron | 2.5 mg | 14% |
| Magnesium | 52.5 mg | 17% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 147 mg | 21% |
| Potassium | 310 mg | 7% |
| Selenium | 14.3 µg | 26% |
| Sodium | 471 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 79.7 µg | 20% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 13.4 mg | 3% |
| Vitamin A | 0.27 µg | 0% |
| Vitamin C | 0.32 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.81 mg | 5% |
| Vitamin K | 3 µg | 3% |
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
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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