Recipes · Italian · Pies
Pastiera (Neapolitan Wheat Pie)
One serving has 441 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (67%), selenium (59%), riboflavin (32%), phosphorus (28%), thiamin (25%) and cobalamin (23%). Ready in 100 minutes.
- Preparation: 40 min
- Cooking: 60 min
- Makes: 1 serving (153 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 22 g Flour, all-purpose
- 12 g Butter, unsalted
- 20 g Sugar
- 15 g Eggs, whole, raw
- 25 g Wheat berries
- 45 g Ricotta
- 8 g Candied fruit
- 5 g Water
- 0.2 g Cinnamon
- 1 g Lemon zest
Method
- Makes 1 slice; multiply every amount by 10 for a whole pie baked in a 26 cm tin.
- Rub the flour and butter together with half the sugar and half the egg until it looks like a shortcrust dough; press into a small tart tin and chill 20 minutes.
- Simmer the wheat berries in water until fully soft, about 40 minutes, then drain; this is the traditional grano cotto filling.
- Beat the ricotta with the remaining sugar and egg, the cooked wheat, candied fruit, orange-blossom water (the water listed) and cinnamon until smooth.
- Spoon the filling into the chilled pastry case and smooth the top.
- Bake at 170 °C (340 °F) for 45-50 minutes until the top is golden and set with a slight wobble in the centre; cool completely before slicing, as pastiera is traditionally served at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 441 kcal | 21% |
| Carbohydrates | 64.9 g | |
| Water | 59.6 mL | |
| Fiber | 4 g | 13% |
| Protein | 10.8 g | 23% |
| Tryptophan | 0.09 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.54 g | |
| Lysine | 0.28 g | |
| Methionine | 0.15 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.37 g | |
| Histidine | 0.17 g | |
| Fat | 16.4 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.85 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 104 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.17 mg | 19% |
| Iron | 2.2 mg | 12% |
| Magnesium | 48 mg | 15% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 198 mg | 28% |
| Potassium | 244 mg | 5% |
| Selenium | 32.7 µg | 59% |
| Sodium | 81.4 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 59.1 µg | 15% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 62.3 mg | 15% |
| Vitamin A | 160 µg | 23% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 16.8 IU | 3% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 2 µg | 2% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.