Recipes · South African · Bread
Potbrood (South African Pot Bread)
One serving has 435 kcal and 13 g protein, and at least a fifth of a woman's daily need of thiamin (89%), selenium (73%), niacin (58%), folate (55%), riboflavin (53%) and manganese (44%). Ready in 140 minutes.
- Preparation: 95 min
- Cooking: 45 min
- Makes: 1 serving (174 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 100 g Flour, bread (strong)
- 1.5 g Yeast, active dry
- 3 g Sugar
- 1.5 g Salt
- 8 g Butter, unsalted
- 60 g Water
Method
- Dissolve the yeast and sugar in the water and leave for 5-10 minutes until foamy.
- Mix the flour and salt in a bowl, rub in the butter, then pour in the yeast mixture and bring together into a soft dough.
- Knead for 8-10 minutes until smooth and elastic, then shape into a ball, cover, and leave to rise in a warm place for 45-60 minutes until doubled.
- Place the dough in a well-greased small cast-iron pot (or a heavy ovenproof pot), cover with the lid, and leave to rise for a further 15 minutes.
- If cooking over coals, nestle the closed pot in a bed of coals with a few coals on the lid too; otherwise bake, covered, in an oven preheated to 200°C (400°F).
- Bake for 40-45 minutes, until the crust is deep golden brown and the loaf sounds hollow when tapped on the base.
- Turn the bread out and let it cool slightly before tearing into it, in the traditional South African style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 435 kcal | 21% |
| Carbohydrates | 76.2 g | |
| Water | 74.7 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 12.7 g | 26% |
| Tryptophan | 0.15 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.88 g | |
| Lysine | 0.29 g | |
| Methionine | 0.22 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.62 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.54 g | |
| Histidine | 0.27 g | |
| Fat | 8.3 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 0.97 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.83 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 17.2 mg | |
| Calcium | 19.6 mg | 2% |
| Copper | 0.2 mg | 22% |
| Iron | 4.5 mg | 25% |
| Magnesium | 26.6 mg | 9% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 108 mg | 15% |
| Potassium | 116 mg | 2% |
| Selenium | 39.9 µg | 73% |
| Sodium | 587 mg | |
| Zinc | 0.98 mg | 12% |
| Thiamin (vitamin B1) | 0.98 mg | 89% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 8.2 mg | 58% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 218 µg | 55% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 12.4 mg | 3% |
| Vitamin A | 54.7 µg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.59 mg | 4% |
| Vitamin K | 0.87 µg | 1% |
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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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