Recipes · Ethiopian · Snacks
Dabo Kolo (Crunchy Wheat Snack Bites)
One serving has 220 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (25%) and selenium (22%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (64.3 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 35 g Flour, all-purpose
- 8 g Vegetable oil
- 5 g Sugar
- 0.5 g Cayenne pepper
- 0.3 g Cumin
- 0.5 g Salt
- 15 g Water
Method
- Makes 1 snack portion; multiply by 6 for a full batch. Mix the flour, sugar, cayenne, cumin and salt in a bowl.
- Rub in half the oil until the mixture looks like breadcrumbs, then add the water and bring it together into a firm dough.
- Roll the dough into a thin rope and cut it into small pea-sized pieces.
- Toss the pieces with the remaining oil and spread them on a baking tray.
- Bake at 170 °C (340 °F) for 20-25 minutes, stirring halfway, until deep golden and crunchy all the way through.
- Cool completely before serving; they keep well for snacking.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 220 kcal | 10% |
| Carbohydrates | 32.1 g | |
| Water | 19.2 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 3.7 g | 8% |
| Tryptophan | 0.04 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.25 g | |
| Lysine | 0.08 g | |
| Methionine | 0.06 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.15 g | |
| Histidine | 0.08 g | |
| Fat | 8.5 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.2 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 9.4 mg | 1% |
| Copper | 0.06 mg | 7% |
| Iron | 1.9 mg | 10% |
| Magnesium | 9.7 mg | 3% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 40.8 mg | 6% |
| Potassium | 53 mg | 1% |
| Selenium | 12 µg | 22% |
| Sodium | 196 mg | |
| Zinc | 0.27 mg | 3% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 64.6 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.35 mg | 0% |
| Vitamin A | 10.6 µg | 2% |
| Vitamin C | 0.41 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.89 mg | 6% |
| Vitamin K | 15.2 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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