Recipes · Greek · Desserts
Loukoumades (Honey Puffs)
One serving has 464 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin K (51%), thiamin (40%), manganese (28%), selenium (26%), folate (25%) and riboflavin (23%). Ready in 85 minutes.
- Preparation: 75 min
- Cooking: 10 min
- Makes: 1 serving (131 g)
- Difficulty: Medium
- Diets: Vegetarian, Dairy-free
- Contains: gluten, honey, nut
Ingredients
- 40 g Flour, all-purpose
- 1 g Yeast, active dry
- 40 g Water
- 25 g Vegetable oil
- 20 g Honey
- 0.2 g Cinnamon
- 5 g Walnuts
Method
- Makes about 5 pieces as one serving; multiply the ingredients by 6 for a batch of about 30. Dissolve the yeast in the warm water, then whisk into the flour to make a thick, sticky batter; cover and let rise in a warm place for 1 hour until bubbly.
- Heat the oil in a deep pan to about 180 °C (355 °F).
- Drop spoonfuls of the batter into the hot oil (wetting the spoon helps it slide off) and fry for 2-3 minutes, turning, until puffed, golden and cooked through.
- Drain briefly on paper towels.
- Warm the honey until runny and drizzle it over the warm loukoumades.
- Scatter with the cinnamon and chopped walnuts before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 464 kcal | 22% |
| Carbohydrates | 48.3 g | |
| Water | 48.4 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 5.4 g | 11% |
| Tryptophan | 0.07 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.37 g | |
| Lysine | 0.15 g | |
| Methionine | 0.09 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.23 g | |
| Histidine | 0.12 g | |
| Fat | 28.7 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 16.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 14.6 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 0 mg | |
| Calcium | 15.6 mg | 2% |
| Copper | 0.15 mg | 17% |
| Iron | 2.1 mg | 12% |
| Magnesium | 18.2 mg | 6% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 67.8 mg | 10% |
| Potassium | 85.7 mg | 2% |
| Selenium | 14.1 µg | 26% |
| Sodium | 3.8 mg | |
| Zinc | 0.57 mg | 7% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 2.9 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 102 µg | 25% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.8 mg | 1% |
| Vitamin A | 0.08 µg | 0% |
| Vitamin C | 0.18 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 46.3 µg | 51% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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