Recipes · Afghan · Bread
Bolani (Afghan Stuffed Flatbread)
One serving has 636 kcal and 19 g protein, and at least a fifth of a woman's daily need of manganese (243%), selenium (116%), vitamin K (112%), phosphorus (73%), copper (70%) and pyridoxine (70%). Ready in 65 minutes.
- Preparation: 45 min
- Cooking: 20 min
- Makes: 1 serving (422 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 100 g Flour, whole wheat
- 60 g Water
- 1.8 g Salt
- 150 g Potatoes, raw
- 25 g Scallions, raw
- 5 g Cilantro, fresh
- 5 g Chili peppers, green, raw
- 15 g Vegetable oil
- 60 g Yogurt, plain
Method
- Boil the potatoes 15 minutes until tender, drain and mash roughly; mix in the chopped scallions, cilantro, chili and a third of the salt.
- Knead the flour, water and remaining salt into a soft dough, cover and rest 20 minutes.
- Divide the dough in two, roll each piece into a thin circle, spread the potato filling over one half and fold over to seal into a half-moon.
- Heat a dry skillet over medium heat (about 180 °C/350 °F) and brush both sides of each bolani with the oil, then cook 3-4 minutes per side until golden and crisp.
- Slice into wedges and serve hot with the yogurt for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 636 kcal | 30% |
| Carbohydrates | 103 g | |
| Water | 274 mL | |
| Fiber | 14.7 g | 50% |
| Protein | 19 g | 40% |
| Tryptophan | 0.22 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.3 g | |
| Lysine | 0.73 g | |
| Methionine | 0.34 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.93 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.92 g | |
| Histidine | 0.47 g | |
| Fat | 19.7 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 7.8 mg | |
| Calcium | 149 mg | 15% |
| Copper | 0.63 mg | 70% |
| Iron | 5.4 mg | 30% |
| Magnesium | 187 mg | 60% |
| Manganese | 4.4 mg | 243% |
| Phosphorus | 513 mg | 73% |
| Potassium | 1,206 mg | 26% |
| Selenium | 63.9 µg | 116% |
| Sodium | 745 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 91 µg | 23% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 61.1 mg | 14% |
| Vitamin A | 48.5 µg | 7% |
| Vitamin C | 48 mg | 64% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 101 µg | 112% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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