Recipes · Eritrean · Bread
Kitcha (Unleavened Flatbread)
One serving has 263 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (43%), selenium (37%), riboflavin (27%), folate (27%), niacin (25%) and manganese (23%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (101 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Flour, all-purpose
- 35 g Water
- 0.5 g Salt
- 5 g Vegetable oil
Method
- Mix the flour, salt and water into a smooth, firm dough; knead briefly and let rest for 15 minutes.
- Roll the dough into a round about 20 cm (8 in) across and 5 mm thick.
- Heat a dry, heavy pan over medium heat and brush it lightly with the oil.
- Cook the flatbread for 3-4 minutes per side until lightly browned in spots and cooked through.
- Serve warm, torn into pieces, alongside stews or as the base for fit-fit.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 263 kcal | 12% |
| Carbohydrates | 45.8 g | |
| Water | 42.1 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.43 g | |
| Lysine | 0.14 g | |
| Methionine | 0.11 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.25 g | |
| Histidine | 0.14 g | |
| Fat | 5.6 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 0.86 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 10.2 mg | 1% |
| Copper | 0.09 mg | 10% |
| Iron | 2.8 mg | 16% |
| Magnesium | 13.6 mg | 4% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 64.8 mg | 9% |
| Potassium | 64.2 mg | 1% |
| Selenium | 20.3 µg | 37% |
| Sodium | 196 mg | |
| Zinc | 0.42 mg | 5% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 110 µg | 27% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.01 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.55 mg | 4% |
| Vitamin K | 9.4 µg | 10% |
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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