Recipes · South African · Bread
Mosbolletjies (South African Must Buns)
One serving has 511 kcal and 13 g protein, and at least a fifth of a woman's daily need of thiamin (85%), selenium (68%), riboflavin (55%), niacin (54%), folate (51%) and manganese (43%). Ready in 130 minutes.
- Preparation: 105 min
- Cooking: 25 min
- Makes: 1 serving (168 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 90 g Flour, bread (strong)
- 1.5 g Yeast, active dry
- 10 g Sugar
- 10 g Butter, unsalted
- 40 g Milk, whole
- 15 g Raisins
- 0.5 g Anise seed
- 1 g Salt
Method
- Soak the raisins in a little warm water for 20 minutes to soften and release their sweetness, mimicking the fermented grape 'must' traditionally used to leaven this bread; drain, reserving the liquid.
- Warm the milk and dissolve the yeast and sugar in it along with 2 tablespoons of the raisin-soaking liquid; leave for 10 minutes until foamy.
- Mix the flour, salt and aniseed in a bowl, then stir in the melted butter, the yeast mixture and the soaked raisins to form a soft dough.
- Knead for 8 minutes until smooth, then cover and leave to rise in a warm place for 1-1.5 hours, until doubled.
- Shape the dough into 2-3 small balls and pack them tightly together in a small greased tin so they rise touching each other.
- Cover and prove for a further 30 minutes, then bake at 180°C (350°F) for 20-25 minutes until golden and hollow-sounding when tapped.
- Cool slightly, then pull the buns apart to serve, in the traditional way.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 511 kcal | 24% |
| Carbohydrates | 90 g | |
| Water | 51.3 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.15 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.5 g | |
| Leucine | 0.92 g | |
| Lysine | 0.37 g | |
| Methionine | 0.23 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.63 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.57 g | |
| Histidine | 0.28 g | |
| Fat | 11.1 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.87 g | |
| Saturated | 6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.5 mg | |
| Calcium | 74.4 mg | 7% |
| Copper | 0.23 mg | 26% |
| Iron | 4.5 mg | 25% |
| Magnesium | 33.8 mg | 11% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 150 mg | 21% |
| Potassium | 279 mg | 6% |
| Selenium | 37.6 µg | 68% |
| Sodium | 413 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.93 mg | 85% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 7.6 mg | 54% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 203 µg | 51% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 19.1 mg | 4% |
| Vitamin A | 86.9 µg | 12% |
| Vitamin C | 0.45 mg | 1% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 0.64 mg | 4% |
| 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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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