Recipes · Polish · Main Courses
Pampuchy (Steamed Yeast Dumplings with Blueberry Sauce)
One serving has 506 kcal and 12 g protein, and at least a fifth of a woman's daily need of thiamin (62%), selenium (56%), riboflavin (55%), folate (43%), manganese (41%) and niacin (36%). Ready in 120 minutes.
- Preparation: 100 min
- Cooking: 20 min
- Makes: 1 serving (273 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 70 g Flour, all-purpose
- 45 g Milk, whole
- 4 g Yeast, fresh
- 13 g Sugar
- 12 g Egg
- 6 g Butter, unsalted
- 0.3 g Salt
- 70 g Blueberries
- 3 g Potato starch
- 20 g Water
- 30 g Sour cream
Method
- Warm the milk until lukewarm, stir in the crumbled yeast and a teaspoon of the sugar, and leave for 10 minutes until foamy.
- Mix the flour, salt and about a third of the sugar, add the yeast milk, the beaten egg and the melted butter, and knead for 8 minutes into a soft, smooth dough. Cover and leave to rise for 1 hour, until doubled.
- Divide the dough into balls of about 50 g, set them on a floured board, cover and leave to rise for 20 minutes.
- Tie a clean cotton cloth tightly over a wide pot of simmering water (or use a steamer). Set the dumplings on it, well apart, cover them with a lid or a large bowl and steam for 12-15 minutes without lifting the lid; they swell to twice their size.
- Meanwhile simmer the blueberries with the rest of the sugar and half the water for 5 minutes. Stir the potato starch into the rest of the water, pour it in and stir for 1 minute until the sauce thickens.
- Serve the pampuchy hot, torn open with two forks rather than cut, with the blueberry sauce and sour cream.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 506 kcal | 24% |
| Carbohydrates | 83.5 g | |
| Water | 162 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.15 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.92 g | |
| Lysine | 0.51 g | |
| Methionine | 0.25 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.59 g | |
| Histidine | 0.29 g | |
| Fat | 14.3 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.88 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.24 g | |
| Cholesterol | 79.7 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.18 mg | 20% |
| Iodine | 0.01 µg | 0% |
| Iron | 3.8 mg | 21% |
| Magnesium | 30.6 mg | 10% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 185 mg | 26% |
| Potassium | 270 mg | 6% |
| Selenium | 30.7 µg | 56% |
| Sodium | 167 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 174 µg | 43% |
| Cobalamin (vitamin B12) | 0.38 µg | 16% |
| Choline | 54.1 mg | 13% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 7.1 mg | 9% |
| Vitamin D (D2 + D3) | 32.8 IU | 5% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 14.8 µg | 16% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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