Recipes · Polish · Bread
Podpłomyk (Polish Hearth Flatbread)
One serving has 179 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (29%) and thiamin (22%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (70.3 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 25 g Flour, all-purpose
- 15 g Rye flour
- 25 g Water
- 0.3 g Salt
- 5 g Butter, unsalted
Method
- Mix the wheat and rye flours with the salt, add the lukewarm water and knead for 5 minutes into a smooth, firm dough. Cover and leave for 10 minutes.
- Divide it into pieces of about 65 g and roll each out on a floured surface into a thin round, 2-3 mm thick. Prick it all over with a fork.
- Heat a heavy, dry frying pan or griddle over medium-high heat (podpłomyki were baked on the hot floor of the bread oven, before the bread went in).
- Bake each flatbread for 2-3 minutes on each side, until dry and blistered with brown spots.
- Brush with butter while still hot and eat warm, on its own or with soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 179 kcal | 8% |
| Carbohydrates | 30.4 g | |
| Water | 30.4 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 4.3 g | 9% |
| Tryptophan | 0.05 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.27 g | |
| Lysine | 0.09 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.16 g | |
| Histidine | 0.08 g | |
| Fat | 4.5 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 0.36 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.28 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 10.8 mg | |
| Calcium | 9.4 mg | 1% |
| Copper | 0.09 mg | 10% |
| Iron | 1.5 mg | 9% |
| Magnesium | 15.3 mg | 5% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 62 mg | 9% |
| Potassium | 84.1 mg | 2% |
| Selenium | 10.7 µg | 19% |
| Sodium | 119 mg | |
| Zinc | 0.51 mg | 6% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.19 mg | 4% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 51 µg | 13% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 4 mg | 1% |
| Vitamin A | 34.2 µg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin K | 1.3 µg | 1% |
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
0.07 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.