Recipes · Russian · Breakfast
Sultsina (Karelian Rye Flatbreads Filled with Semolina Porridge)
One serving has 470 kcal and 14 g protein, and at least a fifth of a woman's daily need of selenium (76%), manganese (62%), riboflavin (52%), thiamin (46%), phosphorus (41%) and cobalamin (35%). Ready in 55 minutes.
- Preparation: 30 min
- Cooking: 25 min
- Makes: 1 serving (299 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 35 g Rye flour
- 10 g Plain flour
- 30 g Water
- 180 g Milk, whole (for the porridge)
- 30 g Semolina
- 12 g Butter, unsalted
- 2 g Sugar
- 0.4 g Salt
Method
- Make the porridge first: bring the milk to a simmer, pour in the semolina in a thin stream while whisking, and cook gently for 4-5 minutes, stirring, until thick. Stir in the sugar, a pinch of the salt and a third of the butter, and leave it to cool a little: it should spread, not run.
- Mix the rye and plain flours with the rest of the salt and the water into a firm, smooth dough, adding a spoonful more water if it cracks. Cover with a cloth and leave for 10 minutes.
- Halve the dough and roll each piece on a rye-floured board into a very thin round, about 20 cm across and 1-2 mm thick.
- Heat a dry, heavy frying pan over medium-high heat and cook each round for about 1 minute a side, until dry and freckled with brown spots but still pliable. Stack them under a cloth so they stay soft.
- While they are still warm, spread half the porridge over one half of each flatbread, fold the other half over it and press lightly.
- Melt the remaining butter and brush it over both sides. Warm the sultsinas for a minute a side in the pan, or for 3-4 minutes in a 220 °C oven, and serve warm with tea or a glass of cold milk, as in Karelian homes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 470 kcal | 22% |
| Carbohydrates | 66.5 g | |
| Water | 199 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 14.4 g | 30% |
| Tryptophan | 0.18 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.57 g | |
| Leucine | 1.1 g | |
| Lysine | 0.65 g | |
| Methionine | 0.28 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.7 g | |
| Histidine | 0.33 g | |
| Fat | 16.5 g | |
| Monounsaturated | 4.4 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.8 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 43.8 mg | |
| Calcium | 222 mg | 22% |
| Copper | 0.24 mg | 27% |
| Iron | 2.7 mg | 15% |
| Magnesium | 56.9 mg | 18% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 284 mg | 41% |
| Potassium | 438 mg | 9% |
| Selenium | 42 µg | 76% |
| Sodium | 236 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 94.5 µg | 24% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 35.2 mg | 8% |
| Vitamin A | 165 µg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 91.8 IU | 15% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3.5 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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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