Recipes · Welsh · Breakfast
Laverbread
One serving has 218 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (123%), vitamin C (81%), riboflavin (64%), folate (57%), vitamin A (56%) and copper (53%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (185 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 150 g Laver seaweed, raw
- 20 g Oats, rolled
- 10 g Vegetable oil
- 5 g Lemon juice
- 0.2 g Salt
Method
- Rinse the laver seaweed well, then simmer it in a covered pan with a splash of water for 20-25 minutes, stirring occasionally, until it collapses into a smooth, dark puree.
- Season with the salt and lemon juice.
- Mix in the oats to bind, then shape into small patties.
- Heat the oil in a pan and fry the patties for 2-3 minutes a side until crisp outside and hot through.
- Serve hot as part of a breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 218 kcal | 10% |
| Carbohydrates | 21.6 g | |
| Water | 134 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 11.4 g | 24% |
| Tryptophan | 0.1 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.95 g | |
| Lysine | 0.46 g | |
| Methionine | 0.26 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.54 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.74 g | |
| Histidine | 0.27 g | |
| Fat | 11.7 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 6.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.12 g | |
| Omega-6 | 5.5 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 116 mg | 12% |
| Copper | 0.48 mg | 53% |
| Iron | 3.6 mg | 20% |
| Magnesium | 30.9 mg | 10% |
| Manganese | 2.2 mg | 123% |
| Phosphorus | 169 mg | 24% |
| Potassium | 612 mg | 13% |
| Selenium | 6.8 µg | 12% |
| Sodium | 151 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.7 mg | 64% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 226 µg | 57% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 24 mg | 6% |
| Vitamin A | 390 µg | 56% |
| Vitamin C | 60.4 mg | 81% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 24.8 µg | 28% |
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.
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