Recipes · Dominican · Bread
Casabe
One serving has 224 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (38%) and manganese (30%). Ready in 40 minutes.
- Preparation: 30 min
- Cooking: 10 min
- Makes: 1 serving (141 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 140 g Cassava, raw
- 0.5 g Salt
Method
- Peel the cassava and grate it finely on the fine side of a grater.
- Wrap the grated cassava in a clean cloth and squeeze hard over a bowl to press out as much liquid as possible; the flatbread depends on it being dry.
- Season the dry, crumbly cassava with the salt and spread it in a thin, even layer in a hot, ungreased nonstick or cast-iron pan.
- Cook over medium heat for 4-5 minutes, pressing the edges in, until the underside is set and lightly golden.
- Carefully flip with a wide spatula (or slide onto a plate and invert back) and cook the other side for 3-4 minutes until dry and firm.
- Cool completely on a rack before breaking into pieces; casabe should be crisp and cracker-like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 224 kcal | 11% |
| Carbohydrates | 53.3 g | |
| Water | 83.5 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 1.9 g | 4% |
| Tryptophan | 0.03 g | |
| Threonine | 0.04 g | |
| Isoleucine | 0.04 g | |
| Leucine | 0.05 g | |
| Lysine | 0.06 g | |
| Methionine | 0.02 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.04 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 0.39 g | |
| Monounsaturated | 0.11 g | |
| Polyunsaturated | 0.07 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.04 g | |
| Saturated | 0.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 22.5 mg | 2% |
| Copper | 0.14 mg | 16% |
| Iron | 0.38 mg | 2% |
| Magnesium | 29.4 mg | 9% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 37.8 mg | 5% |
| Potassium | 379 mg | 8% |
| Selenium | 0.98 µg | 2% |
| Sodium | 213 mg | |
| Zinc | 0.48 mg | 6% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 37.8 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 33.2 mg | 8% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin C | 28.8 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 2.7 µg | 3% |
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
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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