Recipes · Greek · Appetizers
Dakos
One serving has 415 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (63%), phosphorus (38%), selenium (38%), riboflavin (38%), zinc (29%) and cobalamin (28%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (206 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Crispbread, rye
- 100 g Tomatoes, raw
- 40 g Feta cheese
- 15 g Olive oil
- 0.3 g Oregano, dried
- 10 g Olives, black
- 0.2 g Salt
Method
- If the rusk (paximadi, a Cretan barley rusk, or a rye crispbread as a crunchy stand-in) is very dry, splash it lightly with a little water to soften slightly.
- Dice the tomato and toss with a little of the olive oil, the salt and half the oregano.
- Place the rusk on a plate and pile the tomato on top.
- Crumble the feta over the tomato and scatter with the olives.
- Drizzle with the remaining olive oil and the rest of the oregano to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 415 kcal | 20% |
| Carbohydrates | 39.1 g | |
| Water | 127 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 9.8 g | 20% |
| Tryptophan | 0.12 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.81 g | |
| Lysine | 0.64 g | |
| Methionine | 0.2 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.61 g | |
| Histidine | 0.25 g | |
| Fat | 25.4 g | |
| Monounsaturated | 13.7 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 35.6 mg | |
| Calcium | 233 mg | 23% |
| Copper | 0.2 mg | 22% |
| Iron | 2.3 mg | 13% |
| Magnesium | 51 mg | 16% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 267 mg | 38% |
| Potassium | 394 mg | 8% |
| Selenium | 20.7 µg | 38% |
| Sodium | 776 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 47.3 µg | 12% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 22.1 mg | 5% |
| Vitamin A | 94 µg | 13% |
| Vitamin C | 13.8 mg | 18% |
| Vitamin D (D2 + D3) | 6.4 IU | 1% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 22.1 µg | 25% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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