Recipes · Irish · Bread
Belfast Bap (Crusty-Topped Bread Roll)
One serving has 332 kcal and 10 g protein, and at least a fifth of a woman's daily need of thiamin (68%), selenium (56%), niacin (44%), riboflavin (43%), folate (42%) and manganese (33%). Ready in 130 minutes.
- Preparation: 110 min
- Cooking: 20 min
- Makes: 1 serving (132 g)
- Difficulty: Easy
- Contains: dairy, gluten, pork
Ingredients
- 75 g Flour, strong white
- 25 g Milk, whole
- 25 g Water
- 1.2 g Yeast, dried
- 1.5 g Sugar
- 0.3 g Salt
- 4 g Lard (or butter)
Method
- Warm the milk and water together until lukewarm, stir in the yeast and sugar and leave for 10 minutes until foamy.
- Rub the lard into the flour and salt, keeping back a little flour for dusting, add the yeasty liquid and knead for 10 minutes to a smooth, soft dough. Cover and leave to rise for 1 hour, until doubled.
- Knock back the dough, shape it into a ball and flatten it with your palm into a round about 3 cm thick.
- Set the baps on a floured baking tray close together, so they bake into each other at the sides. Brush the tops with water and dust them thickly with the kept flour. Leave to rise for 30 minutes. Heat the oven to 230 °C.
- Bake for 18-20 minutes, until the tops are very dark brown and crusty and the bases sound hollow when tapped.
- Cool on a rack. Split and fill while fresh.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 332 kcal | 16% |
| Carbohydrates | 57.6 g | |
| Water | 57.1 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 10.3 g | 21% |
| Tryptophan | 0.12 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.73 g | |
| Lysine | 0.28 g | |
| Methionine | 0.19 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.3 g | |
| Valine | 0.46 g | |
| Histidine | 0.23 g | |
| Fat | 6.2 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.95 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.3 mg | |
| Calcium | 40.7 mg | 4% |
| Copper | 0.15 mg | 17% |
| Iron | 3.3 mg | 19% |
| Magnesium | 22.1 mg | 7% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 101 mg | 14% |
| Potassium | 120 mg | 3% |
| Selenium | 30.8 µg | 56% |
| Sodium | 130 mg | |
| Zinc | 0.83 mg | 10% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 6.2 mg | 44% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 167 µg | 42% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 13.8 mg | 3% |
| Vitamin A | 11.5 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 16.8 IU | 3% |
| Vitamin E | 0.34 mg | 2% |
| Vitamin K | 0.3 µg | 0% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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