Recipes · Panamanian · Side Dishes
Bollos de Maíz
One serving has 193 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (67%), riboflavin (36%), niacin (36%), iron (24%) and folate (20%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (114 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Masa harina
- 60 g Water
- 0.5 g Salt
- 3 g Sugar
Method
- Mix the masa harina with the water, salt and sugar to form a smooth, spreadable dough.
- Spread a portion of the dough onto a piece of corn husk or banana leaf, then fold and tie securely to seal (this makes 1 bollo; multiply by 6 for a full batch to share).
- Bring a large pot of water to a boil.
- Add the wrapped bollo and boil for 45-50 minutes until the dough is firm and pulls cleanly from the wrapper.
- Drain, cool slightly, unwrap, and serve warm, often with cheese or fried fish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 193 kcal | 9% |
| Carbohydrates | 41.3 g | |
| Water | 64.8 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 4.2 g | 9% |
| Tryptophan | 0.03 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.51 g | |
| Lysine | 0.11 g | |
| Methionine | 0.08 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.19 g | |
| Histidine | 0.13 g | |
| Fat | 1.9 g | |
| Monounsaturated | 0.5 g | |
| Polyunsaturated | 0.86 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 0.27 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 71 mg | 7% |
| Copper | 0.11 mg | 12% |
| Iron | 4.3 mg | 24% |
| Magnesium | 47.1 mg | 15% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 116 mg | 17% |
| Potassium | 131 mg | 3% |
| Selenium | 5.3 µg | 10% |
| Sodium | 199 mg | |
| Zinc | 0.91 mg | 11% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 81 µg | 20% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.3 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0 µg | 0% |
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
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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