Recipes · Mexican · Main Courses
Papadzules
One serving has 768 kcal and 37 g protein, and at least a fifth of a woman's daily need of manganese (179%), phosphorus (178%), magnesium (144%), copper (121%), zinc (92%) and choline (82%). Ready in 35 minutes.
.jpg){kind=link}
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (504 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free, High protein
- Contains: egg
Ingredients
- 90 g Tortillas, corn
- 100 g Eggs, whole, raw
- 60 g Pumpkin seeds
- 150 g Water
- 2 g Epazote, fresh
- 20 g Onions, raw
- 70 g Tomatoes, raw
- 3 g Chili peppers, green, raw
- 8 g Vegetable oil
- 1 g Salt
Method
- Hard-boil the eggs for 10-12 minutes, then cool, peel and chop finely.
- Toast the pumpkin seeds in a dry pan until fragrant and starting to pop, then grind to a fine powder.
- Whisk the ground pumpkin seeds with the water and epazote to a smooth, thick sauce, and season with salt.
- Make a simple tomato sauce by simmering the chopped tomato, onion and chili in the oil until soft.
- Warm the tortillas, dip each in the pumpkin seed sauce, fill with the chopped egg, and roll up; arrange on a plate, spoon over more pumpkin seed sauce and top with the tomato sauce; serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 768 kcal | 36% |
| Carbohydrates | 52.4 g | |
| Water | 359 mL | |
| Fiber | 10.6 g | 36% |
| Protein | 36.7 g | 77% |
| Tryptophan | 0.56 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3.2 g | |
| Lysine | 1.8 g | |
| Methionine | 0.86 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 0.95 g | |
| Fat | 49.7 g | |
| Monounsaturated | 15.9 g | |
| Polyunsaturated | 20.4 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 19.3 g | |
| Saturated | 10 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 372 mg | |
| Calcium | 179 mg | 18% |
| Copper | 1.1 mg | 121% |
| Iron | 8.5 mg | 47% |
| Magnesium | 446 mg | 144% |
| Manganese | 3.2 mg | 179% |
| Phosphorus | 1,246 mg | 178% |
| Potassium | 1,009 mg | 21% |
| Selenium | 42 µg | 76% |
| Sodium | 586 mg | |
| Zinc | 7.4 mg | 92% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 43% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 106 µg | 26% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 350 mg | 82% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 19.6 mg | 26% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 3.7 mg | 24% |
| Vitamin K | 25.4 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.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes 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.