Recipes · Filipino · Bread
Pandesal
One serving has 219 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (44%), selenium (28%), folate (26%), riboflavin (25%) and niacin (22%). Ready in 119 minutes.
- Preparation: 105 min
- Cooking: 14 min
- Makes: 1 serving (82.5 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Flour, all-purpose
- 20 g Water
- 8 g Milk, whole
- 5 g Sugar
- 1 g Yeast, active dry
- 0.5 g Salt
- 3 g Vegetable oil
- 5 g Breadcrumbs, dry
Method
- Makes 1 roll; multiply the ingredients by 12 for a batch of a dozen pandesal.
- Warm the milk and water slightly, dissolve the yeast and sugar in it, and let stand for 5-10 minutes until foamy.
- Mix in the flour, salt and oil and knead into a smooth, soft dough, about 8-10 minutes; cover and let rise in a warm place for 1 hour until doubled.
- Punch down, shape into a small oval roll, and roll it in the dry breadcrumbs to coat the outside.
- Place on a baking tray, cover, and let rise again for 30 minutes until puffy.
- Bake at 190°C (375°F) for 12-15 minutes until golden and hollow-sounding when tapped; cool slightly before serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 219 kcal | 10% |
| Carbohydrates | 39.9 g | |
| Water | 32.2 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 5.5 g | 11% |
| Tryptophan | 0.07 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.39 g | |
| Lysine | 0.17 g | |
| Methionine | 0.1 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.24 g | |
| Histidine | 0.12 g | |
| Fat | 4 g | |
| Monounsaturated | 0.88 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 0.74 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0.8 mg | |
| Calcium | 25.3 mg | 3% |
| Copper | 0.08 mg | 9% |
| Iron | 2.1 mg | 12% |
| Magnesium | 12.5 mg | 4% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 64.5 mg | 9% |
| Potassium | 72.8 mg | 2% |
| Selenium | 15.2 µg | 28% |
| Sodium | 236 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 102 µg | 26% |
| Cobalamin (vitamin B12) | 0.05 µg | 2% |
| Choline | 2.2 mg | 1% |
| Vitamin A | 3.7 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 4.1 IU | 1% |
| Vitamin E | 0.35 mg | 2% |
| Vitamin K | 6 µg | 7% |
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
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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