Recipes · Greek · Appetizers
Bouyiourdi
One serving has 504 kcal and 19 g protein, and at least a fifth of a woman's daily need of riboflavin (91%), cobalamin (70%), vitamin C (63%), phosphorus (57%), calcium (55%) and selenium (47%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (258 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 100 g Feta cheese
- 60 g Tomatoes, raw
- 40 g Bell pepper, green, raw
- 5 g Chili peppers, red, raw
- 12 g Olive oil
- 0.5 g Oregano, dried
- 0.2 g Black pepper
- 40 g Pita bread
Method
- Place the whole piece of feta in a small baking dish.
- Scatter the diced tomato, green pepper and chili over and around the cheese.
- Drizzle with the olive oil and sprinkle with the oregano and pepper.
- Bake at 200 °C (400 °F) for 12-15 minutes, until the cheese has softened and the vegetables are blistered.
- Serve bubbling hot, straight from the dish, with the pita bread for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 504 kcal | 24% |
| Carbohydrates | 31.3 g | |
| Water | 167 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 18.9 g | 39% |
| Tryptophan | 0.25 g | |
| Threonine | 0.78 g | |
| Isoleucine | 0.97 g | |
| Leucine | 1.7 g | |
| Lysine | 1.4 g | |
| Methionine | 0.44 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.49 g | |
| Fat | 34.2 g | |
| Monounsaturated | 13.4 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 89 mg | |
| Calcium | 547 mg | 55% |
| Copper | 0.17 mg | 19% |
| Iron | 2.3 mg | 13% |
| Magnesium | 42.8 mg | 14% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 401 mg | 57% |
| Potassium | 347 mg | 7% |
| Selenium | 25.9 µg | 47% |
| Sodium | 1,358 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 1 mg | 91% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 90.2 µg | 23% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 28.2 mg | 7% |
| Vitamin A | 160 µg | 23% |
| Vitamin C | 47.6 mg | 63% |
| Vitamin D (D2 + D3) | 16 IU | 3% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 20.9 µg | 23% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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