Recipes · South African · Bread
Vetkoek (Fried Dough Bread)
One serving has 331 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (51%), folate (32%), selenium (31%), vitamin K (31%), riboflavin (28%) and niacin (25%). Ready in 70 minutes.
- Preparation: 60 min
- Cooking: 10 min
- Makes: 1 serving (105 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 50 g Flour, all-purpose
- 1.5 g Yeast, active dry
- 3 g Sugar
- 0.5 g Salt
- 35 g Water
- 15 g Vegetable oil
Method
- Makes 1 vetkoek; multiply for a bigger batch. Dissolve the yeast and sugar in the warm water and let stand for 10 minutes until foamy.
- Mix in the flour and salt and knead briefly into a soft, slightly sticky dough.
- Cover and let rise in a warm place for 45-60 minutes until doubled.
- Heat the oil in a deep pan to about 180 °C (350 °F) and shape the dough into a ball.
- Fry for 4-5 minutes, turning occasionally, until deep golden brown and cooked through in the centre.
- Drain on paper towels and serve warm, split and filled with jam or curried mince, or plain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 331 kcal | 16% |
| Carbohydrates | 41.8 g | |
| Water | 41 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.4 g | |
| Lysine | 0.16 g | |
| Methionine | 0.1 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.24 g | |
| Histidine | 0.13 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 9.2 mg | 1% |
| Copper | 0.08 mg | 9% |
| Iron | 2.4 mg | 13% |
| Magnesium | 12.2 mg | 4% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 63.6 mg | 9% |
| Potassium | 67.9 mg | 1% |
| Selenium | 17.1 µg | 31% |
| Sodium | 197 mg | |
| Zinc | 0.47 mg | 6% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.6 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.42 mg | 8% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 127 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.51 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 27.7 µg | 31% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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