Recipes · Barbadian (Bajan) · Side Dishes
Cou-cou
One serving has 327 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (45%), folate (44%), manganese (43%), vitamin K (29%), niacin (27%) and riboflavin (26%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (466 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 80 g Okra, raw
- 300 g Water
- 60 g Cornmeal, yellow
- 15 g Onions, raw
- 10 g Butter, unsalted
- 1 g Salt
- 0.2 g Black pepper
Method
- Boil the okra and onion in the water for 8-10 minutes until the okra is very soft; scoop out the okra and onion with a slotted spoon, keeping the water in the pot.
- Mash the cooked okra and onion roughly and set aside.
- Gradually whisk the cornmeal into the simmering okra water in a thin stream to avoid lumps, then reduce the heat to low.
- Stir constantly with a wooden spoon for 12-15 minutes until the mixture pulls away from the sides of the pot and turns smooth and thick.
- Stir the mashed okra mixture and butter back in, season with salt and pepper, and turn out onto a plate, shaping into a dome before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 327 kcal | 15% |
| Carbohydrates | 55.2 g | |
| Water | 393 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.04 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.7 g | |
| Lysine | 0.14 g | |
| Methionine | 0.12 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.28 g | |
| Histidine | 0.13 g | |
| Fat | 9.3 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 0.82 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.69 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 83.4 mg | 8% |
| Copper | 0.17 mg | 19% |
| Iron | 3.2 mg | 18% |
| Magnesium | 69.8 mg | 23% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 115 mg | 16% |
| Potassium | 351 mg | 7% |
| Selenium | 7 µg | 13% |
| Sodium | 411 mg | |
| Zinc | 0.93 mg | 12% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 17.8 mg | 4% |
| Vitamin A | 104 µg | 15% |
| Vitamin C | 19.5 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.53 mg | 4% |
| Vitamin K | 26.1 µg | 29% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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