Recipes · Greek · Desserts
Koliva
One serving has 459 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (176%), copper (86%), selenium (82%), magnesium (40%), phosphorus (40%) and fiber (35%). Ready in 575 minutes.
- Preparation: 500 min
- Cooking: 75 min
- Makes: 1 serving (131 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, nut, sesame
Ingredients
- 60 g Wheat berries
- 15 g Walnuts
- 15 g Raisins
- 5 g Sesame seeds
- 0.5 g Cinnamon
- 20 g Sugar, powdered
- 15 g Pomegranate, raw
Method
- Soak the wheat berries in plenty of water for at least 8 hours, or overnight.
- Drain, cover with fresh water and boil for 1-1.5 hours until tender but still slightly chewy; drain very well and spread out to dry a little.
- While still slightly warm, mix the wheat with the walnuts, raisins, toasted sesame seeds and cinnamon.
- Mound the mixture onto a serving plate and smooth it into a neat dome.
- Cover the dome thickly and evenly with the powdered sugar.
- Decorate the top with the pomegranate seeds before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 459 kcal | 22% |
| Carbohydrates | 81 g | |
| Water | 22.8 mL | |
| Fiber | 10.5 g | 35% |
| Protein | 11.5 g | 24% |
| Tryptophan | 0.14 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.76 g | |
| Lysine | 0.29 g | |
| Methionine | 0.19 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.5 g | |
| Histidine | 0.26 g | |
| Fat | 13.4 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 8.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.2 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 96.9 mg | 10% |
| Copper | 0.77 mg | 86% |
| Iron | 3.5 mg | 19% |
| Magnesium | 124 mg | 40% |
| Manganese | 3.2 mg | 176% |
| Phosphorus | 277 mg | 40% |
| Potassium | 457 mg | 10% |
| Selenium | 45.2 µg | 82% |
| Sodium | 6.8 mg | |
| Zinc | 2.6 mg | 32% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 48.8 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.7 mg | 7% |
| Vitamin A | 0.22 µg | 0% |
| Vitamin C | 2.1 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 4.7 µg | 5% |
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.
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.