Recipes · Tajik · Desserts
Sumalak (Samanu)
One serving has 274 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (96%), selenium (64%), thiamin (28%), copper (24%), niacin (24%) and phosphorus (20%). Ready in 1040 minutes.
- Preparation: 740 min
- Cooking: 300 min
- Makes: 1 serving (218 g)
- Difficulty: Hard
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Wheat berries
- 20 g Flour, all-purpose
- 8 g Vegetable oil
- 150 g Water
Method
- Several days ahead: rinse the wheat berries and soak them for 12 hours, then drain, wrap in a damp cloth, and leave in a warm, dark place for 2-3 days, rinsing twice a day, until they sprout small green shoots.
- Blend the sprouted wheat with a little of the water into a smooth, milky liquid, then strain through a sieve to extract the sweet, starchy liquid, discarding the fibrous solids.
- Whisk the flour into the strained liquid, along with the rest of the water and the oil, until completely smooth.
- Pour into a heavy pot and cook over very low heat, stirring almost constantly to prevent catching, for 4-6 hours, until it turns a deep caramel-brown and thickens into a smooth, pudding-like paste.
- Cool completely before serving at room temperature. Sumalak is naturally sweet from the sprouted grain, with no added sugar, and is traditionally made communally for the Navruz new year.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 274 kcal | 13% |
| Carbohydrates | 43.7 g | |
| Water | 157 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 7.1 g | 15% |
| Tryptophan | 0.09 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.48 g | |
| Lysine | 0.18 g | |
| Methionine | 0.12 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.31 g | |
| Histidine | 0.16 g | |
| Fat | 8.8 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 4.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 19.1 mg | 2% |
| Copper | 0.22 mg | 24% |
| Iron | 2.2 mg | 12% |
| Magnesium | 56.3 mg | 18% |
| Manganese | 1.7 mg | 96% |
| Phosphorus | 137 mg | 20% |
| Potassium | 167 mg | 4% |
| Selenium | 35.1 µg | 64% |
| Sodium | 7.2 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 51.8 µg | 13% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 12.5 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 15.5 µg | 17% |
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
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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