Recipes · Russian · Pies
Khingalsh (Chechen Pumpkin Flatbreads)
One serving has 458 kcal and 11 g protein, and at least a fifth of a woman's daily need of vitamin A (118%), thiamin (58%), riboflavin (55%), selenium (48%), folate (40%) and manganese (37%). Ready in 75 minutes.
.jpg){kind=link}
- Preparation: 40 min
- Cooking: 35 min
- Makes: 1 serving (294 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 150 g Pumpkin, raw, peeled
- 8 g Sugar
- 15 g Butter, unsalted
- 50 g Kefir
- 0.5 g Baking soda
- 0.5 g Salt
- 70 g Flour, all-purpose
Method
- Cut the pumpkin into chunks and steam or simmer it in a little water for 15-20 minutes until soft; drain very well.
- Mash the pumpkin with the sugar and a third of the butter and leave to cool; the filling should be thick, so stir it in a dry pan for a few minutes if it is watery.
- Stir the baking soda into the kefir, add the salt and flour and knead into a soft dough; cover and rest for 20 minutes.
- Divide the dough in two and roll each piece out thinly, about 2 mm, into a round.
- Spread the filling over one half of each round, fold the other half over into a half-moon, press the edges firmly to seal and prick the top a few times.
- Cook in a dry, heavy frying pan over medium heat for 3-4 minutes on each side, until dry with brown spots.
- Dip each flatbread briefly into hot water, then brush both sides generously with the rest of the butter, melted, and stack them.
- Cut into wedges and serve warm with tea; khingalsh come from Chechen and Ingush home cooking.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 458 kcal | 22% |
| Carbohydrates | 74.9 g | |
| Water | 192 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 10.7 g | 22% |
| Tryptophan | 0.11 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.58 g | |
| Lysine | 0.25 g | |
| Methionine | 0.15 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.35 g | |
| Histidine | 0.19 g | |
| Fat | 13.5 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 0.77 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.57 g | |
| Saturated | 8.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 34.8 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.3 mg | 33% |
| Iron | 4.5 mg | 25% |
| Magnesium | 39.7 mg | 13% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 195 mg | 28% |
| Potassium | 668 mg | 14% |
| Selenium | 26.2 µg | 48% |
| Sodium | 354 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 5.1 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 162 µg | 40% |
| Cobalamin (vitamin B12) | 0.18 µg | 8% |
| Choline | 22.7 mg | 5% |
| Vitamin A | 829 µg | 118% |
| Vitamin C | 13.9 mg | 19% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 3.2 µg | 4% |
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: lower than most main dishes 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.