Recipes · Palestinian · Cakes
Hilbeh (Fenugreek Semolina Dessert)
One serving has 450 kcal and 8 g protein, and at least a fifth of a woman's daily need of selenium (68%), manganese (48%), copper (40%), thiamin (35%), iron (29%) and riboflavin (25%). Ready in 70 minutes.
- Preparation: 40 min
- Cooking: 30 min
- Makes: 1 serving (126 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, sesame
Ingredients
- 8 g Fenugreek seeds
- 40 g Semolina
- 15 g Olive oil
- 25 g Sugar
- 30 g Water
- 3 g Sesame seeds
- 5 g Pine nuts
Method
- Boil the fenugreek seeds in fresh water, then drain and rinse 3-4 times, discarding the bitter liquid each time, until the water runs clear and the seeds taste mild (multiply everything by 8 for a full tray).
- Drain the fenugreek seeds well and mix them into the semolina with the olive oil to form a soft, spreadable dough.
- Press the dough into a small greased dish and smooth the top.
- Scatter the sesame seeds and pine nuts over the top and bake at 180 °C (350 °F) for 20-25 minutes until golden.
- Meanwhile, make a syrup by simmering the sugar with the water for 5 minutes until slightly thickened.
- While the hilbeh is still hot, pour the syrup evenly over it; cool to room temperature before cutting into a piece and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 450 kcal | 21% |
| Carbohydrates | 60.1 g | |
| Water | 36 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 8.1 g | 17% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.58 g | |
| Lysine | 0.28 g | |
| Methionine | 0.14 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.37 g | |
| Histidine | 0.19 g | |
| Fat | 20.8 g | |
| Monounsaturated | 12.5 g | |
| Polyunsaturated | 4.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 52.2 mg | 5% |
| Copper | 0.36 mg | 40% |
| Iron | 5.2 mg | 29% |
| Magnesium | 57.5 mg | 19% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 126 mg | 18% |
| Potassium | 181 mg | 4% |
| Selenium | 37.5 µg | 68% |
| Sodium | 7.9 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.25 mg | 5% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 82.4 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.6 mg | 1% |
| Vitamin A | 0.29 µg | 0% |
| Vitamin C | 0.28 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 11.7 µg | 13% |
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
0.2 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.