Recipes · Moroccan · Bread
Medfouna (Stuffed Berber Bread)
One serving has 744 kcal and 31 g protein, and at least a fifth of a woman's daily need of vitamin K (121%), cobalamin (106%), selenium (104%), niacin (102%), thiamin (96%) and riboflavin (73%). Ready in 80 minutes.
- Preparation: 50 min
- Cooking: 30 min
- Makes: 1 serving (329 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 90 g Flour, bread (strong)
- 1.5 g Yeast, active dry
- 1 g Salt
- 55 g Water
- 8 g Olive oil
- 110 g Lamb, ground, raw
- 50 g Onions, raw
- 5 g Parsley, fresh
- 5 g Cilantro, fresh
- 1.5 g Cumin
- 1 g Paprika
- 0.3 g Cinnamon
- 0.5 g Black pepper
Method
- Mix the bread flour, yeast and half the salt with the water and half the olive oil; knead 8 minutes to a smooth dough, cover and let rise 45 minutes.
- Meanwhile, mix the ground lamb with the chopped onion, parsley, cilantro, cumin, paprika, cinnamon, black pepper and the rest of the salt.
- Divide the risen dough into two balls and roll each into a thin round about 20 cm across.
- Spread the meat filling evenly over one round, leaving a 1 cm border, then lay the second round on top and pinch the edges firmly to seal.
- Brush the top with the remaining olive oil and place on a hot, lightly oiled griddle or baking tray.
- Cook at 200 °C (400 °F), or covered on the stovetop over medium-low heat, for 12-15 minutes a side, until the bread is deep golden and the meat is cooked through (juices run clear).
- Rest for 5 minutes, then cut into wedges like a pie and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 744 kcal | 35% |
| Carbohydrates | 72.8 g | |
| Water | 186 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 30.9 g | 64% |
| Tryptophan | 0.36 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 1.9 g | |
| Methionine | 0.67 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.5 g | |
| Histidine | 0.83 g | |
| Fat | 36 g | |
| Monounsaturated | 16.9 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 80.3 mg | |
| Calcium | 76.8 mg | 8% |
| Copper | 0.35 mg | 39% |
| Iron | 7.5 mg | 42% |
| Magnesium | 64.1 mg | 21% |
| Manganese | 1 mg | 57% |
| Phosphorus | 301 mg | 43% |
| Potassium | 533 mg | 11% |
| Selenium | 57 µg | 104% |
| Sodium | 468 mg | |
| Zinc | 4.9 mg | 62% |
| Thiamin (vitamin B1) | 1.1 mg | 96% |
| Riboflavin (vitamin B2) | 0.8 mg | 73% |
| Niacin (vitamin B3) | 14.3 mg | 102% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 241 µg | 60% |
| Cobalamin (vitamin B12) | 2.5 µg | 106% |
| Choline | 91.4 mg | 22% |
| Vitamin A | 63.7 µg | 9% |
| Vitamin C | 11.8 mg | 16% |
| Vitamin D (D2 + D3) | 2.2 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 109 µg | 121% |
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
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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