Recipes · Algerian · Main Courses
Zviti (Bou Saâda Pounded Galette with Tomato, Garlic and Green Chilli)
One serving has 561 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin C (180%), selenium (165%), thiamin (86%), manganese (61%), riboflavin (60%) and folate (56%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (514 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 100 g Fine semolina (for the galette)
- 120 g Water
- 15 g Olive oil
- 1 g Salt
- 30 g Long green chillies (hot)
- 40 g Green pepper
- 8 g Garlic
- 200 g Ripe tomatoes
Method
- Make the galette (kesra): mix the semolina with half the salt, a teaspoon of the oil and about 60 ml lukewarm water, and knead for 5 minutes into a soft, smooth dough. Leave for 10 minutes, then flatten it into a round about 5 mm thick.
- Cook it in a dry heavy frying pan or on a griddle over medium heat for 5-6 minutes a side, pricking it with a fork, until golden and spotted on both sides. Let it cool a little and break it into small pieces.
- Meanwhile roast the chillies and green pepper in a dry pan or over a flame for 6-8 minutes, turning, until blistered all over. Rub off the loose skin and remove the stems, and the pepper's seeds; keep the chillies' seeds if you want it as fiery as in Bou Saâda.
- In a large mortar (in Algeria a wooden mehras), pound the garlic with the rest of the salt to a paste. Add the chillies and pepper and pound them to a coarse purée, then add the peeled, chopped tomatoes and pound until saucy.
- Add the galette a handful at a time with most of the remaining oil and about 60 ml hot water, pounding and turning, until the bread has soaked up the sauce and it is a thick, moist mash.
- Drizzle with the last of the oil and eat it warm, straight from the mortar or a bowl, with a wooden spoon, as they do in the Hodna region.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 561 kcal | 26% |
| Carbohydrates | 88 g | |
| Water | 390 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.19 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.99 g | |
| Lysine | 0.36 g | |
| Methionine | 0.23 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 0.74 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.64 g | |
| Histidine | 0.31 g | |
| Fat | 16.6 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 64.9 mg | 6% |
| Copper | 0.42 mg | 47% |
| Iron | 5.6 mg | 31% |
| Magnesium | 83.7 mg | 27% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 218 mg | 31% |
| Potassium | 864 mg | 18% |
| Selenium | 90.7 µg | 165% |
| Sodium | 408 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.95 mg | 86% |
| Riboflavin (vitamin B2) | 0.66 mg | 60% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 224 µg | 56% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 20.8 mg | 5% |
| Vitamin A | 109 µg | 16% |
| Vitamin C | 135 mg | 180% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 32.2 µg | 36% |
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.
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