Recipes · Palestinian · Desserts
Knafeh Nabulsieh
One serving has 482 kcal and 17 g protein, and at least a fifth of a woman's daily need of selenium (68%), phosphorus (50%), cobalamin (43%), calcium (41%), riboflavin (33%) and thiamin (29%). Ready in 65 minutes.
- Preparation: 30 min
- Cooking: 35 min
- Makes: 1 serving (162 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: dairy, gluten, nut
Ingredients
- 30 g Semolina
- 10 g Butter, unsalted
- 15 g Milk, whole
- 40 g Queso blanco
- 15 g Mozzarella, low-moisture
- 25 g Sugar
- 20 g Water
- 2 g Lemon juice
- 5 g Pistachios
Method
- Cut the queso blanco and mozzarella into small pieces, cover with cold water, and let them soak for 20 minutes, changing the water once, to draw out excess salt (this stands in for the traditional Nabulsi cheese).
- Make a syrup by simmering the sugar, water and lemon juice together for 8-10 minutes until slightly thickened, then let it cool completely.
- Melt the butter and mix it with the milk into the semolina to form a moist, sandy paste.
- Press half the semolina mixture firmly into the base of a small greased baking dish.
- Drain the cheese well and scatter it evenly over the semolina layer, then cover with the remaining semolina mixture, pressing it down firmly.
- Bake at 190°C (375°F) for 30-35 minutes, until the top is golden and the cheese has melted underneath.
- As soon as it comes out of the oven, pour the cooled sugar syrup evenly over the hot knafeh so it soaks in.
- Scatter with crushed pistachios and serve warm; this makes 1 serving, so multiply everything by about 8 for a full tray.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 482 kcal | 23% |
| Carbohydrates | 50.9 g | |
| Water | 67.2 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 17.1 g | 36% |
| Tryptophan | 0.15 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.69 g | |
| Lysine | 0.33 g | |
| Methionine | 0.17 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.43 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.47 g | |
| Histidine | 0.2 g | |
| Fat | 23.9 g | |
| Monounsaturated | 7.1 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 12.8 g | |
| Trans-Fats | 0.46 g | |
| Cholesterol | 60.6 mg | |
| Calcium | 411 mg | 41% |
| Copper | 0.15 mg | 17% |
| Iron | 1.6 mg | 9% |
| Magnesium | 37.8 mg | 12% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 349 mg | 50% |
| Potassium | 210 mg | 4% |
| Selenium | 37.6 µg | 68% |
| Sodium | 390 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 63 µg | 16% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 12.4 mg | 3% |
| Vitamin A | 173 µg | 25% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin D (D2 + D3) | 20.7 IU | 3% |
| Vitamin E | 0.73 mg | 5% |
| Vitamin K | 1.6 µg | 2% |
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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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