Recipes · Tajik · Main Courses
Qurutob
One serving has 375 kcal and 15 g protein, and at least a fifth of a woman's daily need of selenium (48%), riboflavin (46%), thiamin (38%), phosphorus (31%), cobalamin (31%) and vitamin K (30%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (303 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Pita bread
- 100 g Yogurt, Greek
- 30 g Water
- 30 g Onions, raw
- 40 g Tomatoes, raw
- 30 g Cucumber, raw
- 10 g Vegetable oil
- 2 g Dill, fresh
- 0.8 g Salt
Method
- Whisk the strained yogurt (standing in for dissolved qurut) with the water and salt until smooth and pourable, like a thin, tangy sauce.
- Tear the flatbread into small pieces and spread them in the bottom of a wide serving bowl.
- Pour the yogurt sauce over the torn bread and toss gently so every piece is coated and starts to soften.
- Heat the oil in a small pan and fry the sliced onion until golden-brown and softened.
- Scatter the fried onion, diced tomato and cucumber over the top of the soaked bread.
- Finish with the chopped dill, and serve at once while the bread still has some texture.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 375 kcal | 18% |
| Carbohydrates | 43 g | |
| Water | 225 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 15.4 g | 32% |
| Tryptophan | 0.07 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.41 g | |
| Lysine | 0.17 g | |
| Methionine | 0.1 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.26 g | |
| Histidine | 0.13 g | |
| Fat | 15.9 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 13 mg | |
| Calcium | 173 mg | 17% |
| Copper | 0.17 mg | 19% |
| Iron | 2 mg | 11% |
| Magnesium | 39.3 mg | 13% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 220 mg | 31% |
| Potassium | 411 mg | 9% |
| Selenium | 26.2 µg | 48% |
| Sodium | 673 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 3.3 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 86 µg | 22% |
| Cobalamin (vitamin B12) | 0.75 µg | 31% |
| Choline | 30.2 mg | 7% |
| Vitamin A | 28 µg | 4% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 26.7 µg | 30% |
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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