Recipes · Somali · Pancakes and Crepes
Malawax (Somali Spongy Pancake)
One serving has 158 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (32%) and folate (20%). Ready in 65 minutes.
- Preparation: 60 min
- Cooking: 5 min
- Makes: 1 serving (84.3 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 30 g Flour, all-purpose
- 5 g Sugar
- 1 g Yeast, active dry
- 0.3 g Salt
- 45 g Water
- 3 g Vegetable oil
Method
- Makes 1 pancake; multiply by 6 for a full batch. Dissolve the yeast and sugar in the warm water and let stand for 10 minutes until foamy.
- Whisk in the flour and salt to make a smooth, thin, pourable batter.
- Cover and let rest in a warm place for 45-60 minutes until slightly bubbly.
- Heat a lightly oiled non-stick pan over medium heat and pour in a thin layer of the batter.
- Cook for 2-3 minutes until the top is dry and set with tiny holes, then flip and cook the other side briefly.
- Serve warm, rolled up with a little extra sugar or honey, or alongside a stew.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 158 kcal | 7% |
| Carbohydrates | 28.3 g | |
| Water | 48.6 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.24 g | |
| Lysine | 0.1 g | |
| Methionine | 0.06 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.15 g | |
| Histidine | 0.08 g | |
| Fat | 3.4 g | |
| Monounsaturated | 0.75 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 0.51 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 6.3 mg | 1% |
| Copper | 0.05 mg | 6% |
| Iron | 1.4 mg | 8% |
| Magnesium | 7.6 mg | 2% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 38.8 mg | 6% |
| Potassium | 41.8 mg | 1% |
| Selenium | 10.3 µg | 19% |
| Sodium | 119 mg | |
| Zinc | 0.29 mg | 4% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 78.3 µg | 20% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.33 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 5.6 µg | 6% |
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
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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