Recipes · Kenyan · Side Dishes
Mahindi Choma (Roasted Maize)
One serving has 86 kcal and 3 g protein. Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (101 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Vegan, Whole-Food, Plant-Based Diet, Kosher, Halal, Buddhist, Hindu Vegetarian
Ingredients
- 100 g Corn, raw
- 1 g Salt, table
Method
- Remove the husks from the maize cob and clean off any fine silks. Rinse thoroughly under running water.
- Heat a charcoal grill, gas grill, or stovetop griddle over medium heat. Place the maize cob directly on the hot surface. Turn it frequently using tongs to ensure even roasting. Roast for 10-15 minutes or until the maize is golden brown with some charred spots.
- Once roasted, sprinkle with a pinch of salt if desired. Serve hot.
- Chef's Tips Roasting Tips: Rotate the maize frequently while roasting to prevent burning and ensure even cooking. Charred spots add flavor but avoid overburning. Traditional Flavor: For a more authentic experience, roast the maize over a charcoal grill, which imparts a smoky aroma.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 86 kcal | 4% |
| Carbohydrates | 18.7 g | |
| Water | 76 mL | |
| Fiber | 2 g | 7% |
| Protein | 3.3 g | 7% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.43 g | |
| Polyunsaturated | 0.49 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.47 g | |
| Saturated | 0.33 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 2.2 mg | 0% |
| Copper | 0.05 mg | 6% |
| Iron | 0.52 mg | 3% |
| Magnesium | 37 mg | 12% |
| Manganese | 0 mg | 0% |
| Phosphorus | 89 mg | 13% |
| Potassium | 270 mg | 6% |
| Selenium | 0.6 µg | 1% |
| Sodium | 403 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 42 µg | 11% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 23 mg | 5% |
| Vitamin A | 9 µg | 1% |
| Vitamin C | 6.8 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.3 µg | 0% |
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
0.09 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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