Recipes · Portuguese · Desserts
Filhós
One serving has 521 kcal and 10 g protein, and at least a fifth of a woman's daily need of thiamin (55%), selenium (50%), vitamin K (47%), riboflavin (43%), vitamin A (39%) and folate (37%). Ready in 75 minutes.
- Preparation: 70 min
- Cooking: 5 min
- Makes: 1 serving (167 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 60 g Flour, all-purpose
- 30 g Pumpkin puree, canned
- 20 g Eggs, whole, raw
- 1 g Yeast, active dry
- 15 g Milk, whole
- 5 g Spirits
- 20 g Vegetable oil
- 16 g Sugar
- 0.3 g Cinnamon
Method
- Makes about 2 filhós (one serving). Warm the milk and dissolve the yeast in it with a pinch of the sugar; leave 10 minutes until foamy.
- Mix the flour, pumpkin purée, egg, spirits and the yeast mixture into a soft, slightly sticky dough.
- Cover and let rise for about 1 hour, until noticeably puffed.
- Take small pieces of dough and stretch or flatten them very thin with oiled hands.
- Deep-fry at 180 °C (350 °F) for about 2 minutes a side, until golden and puffed.
- Drain well and dust generously with the remaining sugar mixed with the cinnamon while still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 521 kcal | 25% |
| Carbohydrates | 65.7 g | |
| Water | 66 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 9.9 g | 21% |
| Tryptophan | 0.13 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.73 g | |
| Lysine | 0.41 g | |
| Methionine | 0.21 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.49 g | |
| Histidine | 0.23 g | |
| Fat | 23.1 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 12.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.6 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 75.9 mg | |
| Calcium | 48.4 mg | 5% |
| Copper | 0.14 mg | 16% |
| Iron | 3.6 mg | 20% |
| Magnesium | 24.7 mg | 8% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 134 mg | 19% |
| Potassium | 185 mg | 4% |
| Selenium | 27.3 µg | 50% |
| Sodium | 38.3 mg | |
| Zinc | 0.87 mg | 11% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 147 µg | 37% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 64.2 mg | 15% |
| Vitamin A | 272 µg | 39% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 42 µg | 47% |
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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