Recipes · Tajik · Bakery
Bichak
One serving has 281 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin K (32%), vitamin A (30%), thiamin (28%), selenium (22%), riboflavin (21%) and manganese (20%). Ready in 23 minutes.
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- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (136 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 35 g Flour, all-purpose
- 50 g Pumpkin, raw
- 15 g Onions, raw
- 15 g Vegetable oil
- 0.3 g Cumin
- 0.2 g Black pepper
- 0.8 g Salt
- 20 g Water
Method
- Mix the flour with a pinch of salt, a little of the oil and enough water to make a smooth, firm dough; rest for 15 minutes.
- Finely dice the pumpkin and onion, and mix with the cumin, black pepper and remaining salt to make the filling.
- Roll the dough thin and cut into squares; spoon the filling onto one half of each square, fold over into a triangle, and press the edges to seal.
- Heat the remaining oil in a pan and fry the pastries for 3-4 minutes per side until golden-brown and the filling is tender (or bake at 200°C/400°F for 20-25 minutes).
- Serve warm, on their own or with a bowl of yogurt.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 281 kcal | 13% |
| Carbohydrates | 31.6 g | |
| Water | 83.4 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 4.3 g | 9% |
| Tryptophan | 0.05 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.28 g | |
| Lysine | 0.11 g | |
| Methionine | 0.07 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.2 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.17 g | |
| Histidine | 0.09 g | |
| Fat | 15.5 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 23.7 mg | 2% |
| Copper | 0.13 mg | 14% |
| Iron | 2.3 mg | 13% |
| Magnesium | 16.9 mg | 5% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 66 mg | 9% |
| Potassium | 237 mg | 5% |
| Selenium | 12.1 µg | 22% |
| Sodium | 313 mg | |
| Zinc | 0.45 mg | 6% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.32 mg | 6% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 75 µg | 19% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.1 mg | 1% |
| Vitamin A | 213 µg | 30% |
| Vitamin C | 5.6 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 28.6 µg | 32% |
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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