Recipes · Jamaican · Soups and Broths
Mannish Water
One serving has 363 kcal and 37 g protein, and at least a fifth of a woman's daily need of zinc (90%), riboflavin (85%), cobalamin (80%), copper (77%), phosphorus (53%) and niacin (51%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (662 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 170 g Goat meat, raw
- 60 g Plantains, green, raw
- 60 g Yam, raw
- 12 g Scallions, raw
- 6 g Garlic, raw
- 2 g Chili peppers, red, raw
- 0.5 g Allspice
- 1 g Thyme, fresh
- 350 g Water
- 0.6 g Salt
Method
- Put the goat pieces in a pot with the water, garlic, whole chili, allspice and thyme.
- Bring to a boil, skim off any foam, then lower the heat and simmer, covered, for 1.5-2 hours until the goat is very tender.
- Peel and cut the green plantain and yam into chunks and add them to the pot.
- Simmer for 20-25 minutes more until the plantain and yam are tender and the broth has taken on their starch, thickening it slightly.
- Stir in the scallion and salt in the last 5 minutes, and remove the whole chili.
- Serve hot in a bowl or mug, as a warming, peppery broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 363 kcal | 17% |
| Carbohydrates | 42.4 g | |
| Water | 574 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 37.4 g | 78% |
| Tryptophan | 0.54 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.7 g | |
| Methionine | 0.96 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 0.76 g | |
| Fat | 4.2 g | |
| Monounsaturated | 1.8 g | |
| Polyunsaturated | 0.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.26 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 96.9 mg | |
| Calcium | 71.3 mg | 7% |
| Copper | 0.69 mg | 77% |
| Iron | 6.1 mg | 34% |
| Magnesium | 47.3 mg | 15% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 374 mg | 53% |
| Potassium | 1,478 mg | 31% |
| Selenium | 16.3 µg | 30% |
| Sodium | 396 mg | |
| Zinc | 7.2 mg | 90% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.94 mg | 85% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 48 µg | 12% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 12.2 mg | 3% |
| Vitamin A | 13.7 µg | 2% |
| Vitamin C | 31.2 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 26.6 µg | 30% |
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
7.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.