Manakish
Moderate nutritional value
Lebanese yeast flatbread baked with a za'atar and olive oil topping.
Manakish za'atar is a Lebanese flatbread of white yeast dough spread with a paste of za'atar (dried thyme, sumac and sesame) and olive oil and baked in a very hot oven, a common breakfast. One bread of about 110 g has around 410 kcal, 53 g mostly refined carbohydrate, 19 g fat and 540 mg of sodium. Eating it with tomato, cucumber and mint adds volume for few calories.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7g | 12.5% |
| Fat | 17g | 24.3% |
| Carbs | 48g | 16.0% |
| Simple Sugars | 16.8g | Estimate |
| Complex Carbs | 27.4g | Estimate |
| Fiber | 3.8g | 15.2% |
| Water | 25g | 1.0% |
| Calories | 374 | 16.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.48 | g | 12.4% |
| Monounsaturated | 11.77 | g | 47.1% |
| Polyunsaturated | 2.35 | g | 18.1% |
| Omega-3 | 0.705 | g | Estimate |
| Omega-6 | 1.645 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.05 | mg |
| Vitamin E | 2.45 | mg |
| Selenium | 20.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6.38 | mcg | 0.7% |
| vitamin B1 | 0.145 | mg | 12.1% |
| vitamin B2 | 0.068 | mg | 5.2% |
| vitamin B3 | 1.15 | mg | 7.2% |
| vitamin B6 | 0.063 | mg | 3.7% |
| vitamin B9 | 33.5 | mcg | 8.4% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 1.05 | mg | 1.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 2.45 | mg | 16.3% |
| vitamin K | 68 | mcg | 56.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 114 | mg | 11.4% |
| iron | 5.75 | mg | 31.9% |
| magnesium | 31.4 | mg | 7.8% |
| phosphorus | 88.7 | mg | 12.7% |
| potassium | 121 | mg | 4.7% |
| sodium | 494 | mg | 21.5% |
| zinc | 0.86 | mg | 7.8% |
| copper | 0.178 | mg | 19.8% |
| manganese | 0.773 | mg | 33.6% |
| selenium | 20.4 | mcg | 37.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 156 | mg | 22.3% | 84% |
| Isoleucine | 255 | mg | 18.2% | 73% |
| Leucine | 493 | mg | 18.1% | 69% |
| Lysine limiting | 191 | mg | 9.1% | 34% |
| Methionine | 269 | mg | 25.6% | 100% |
| Phenylalanine | 567 | mg | 32.4% | 119% |
| Threonine | 206 | mg | 19.6% | 71% |
| Tryptophan | 94 | mg | 33.6% | 122% |
| Valine | 303 | mg | 16.6% | 65% |
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Recipe
See full recipeIngredients
- All-purpose flour 500 g
- Warm water 300 ml
- Dry yeast 2 tsp (7 g)
- Sugar 1 tsp (4 g)
- Salt 1.5 tsp (9 g)
- Olive oil, for the dough 2 tbsp
- Za'atar mix (dried thyme, sumac, sesame seeds, salt) 60 g
- Olive oil, for the topping 120 ml
Instructions
- 1
Dissolve the yeast and sugar in the warm water and leave for 5 minutes until foamy.
- 2
Mix the flour and salt in a bowl, add the yeast water and 2 tbsp olive oil, and knead for 8-10 minutes into a smooth, soft dough.
- 3
Cover and leave to rise in a warm place for 1-1.5 hours, until doubled.
- 4
Heat the oven to 250C with a baking tray or stone inside; stir the za'atar into the 120 ml olive oil to make a loose paste.
- 5
Divide the dough into 8 balls and press or roll each into a 20 cm round about 4 mm thick, dimpling the surface with your fingertips.
- 6
Spread about 2 tbsp of the za'atar paste over each round, leaving a narrow border, and bake 2-3 at a time for 6-8 minutes until the edges are golden.
- 7
Serve warm, folded, with sliced tomato, cucumber, olives and fresh mint.