Recipes · Venezuelan · Pancakes and Crepes
Cachapa
One serving has 346 kcal and 12 g protein, and at least a fifth of a woman's daily need of phosphorus (43%), thiamin (25%), pantothenic acid (25%), magnesium (24%), cobalamin (23%) and zinc (22%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (207 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Corn, sweet, raw
- 10 g Corn flour, white
- 8 g Sugar
- 0.5 g Salt
- 8 g Butter, unsalted
- 30 g Queso blanco
Method
- Blend the corn kernels with the corn flour, sugar and salt until fairly smooth but still with some texture.
- Melt a little of the butter on a griddle or nonstick skillet over medium heat and pour on a ladleful of the batter, spreading it into a round about 12 cm across.
- Cook for 3-4 minutes a side until set and golden, using the remaining butter as needed.
- While still warm, fold the cachapa in half around the cheese, letting it soften slightly inside, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 346 kcal | 16% |
| Carbohydrates | 44.5 g | |
| Water | 131 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.04 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.61 g | |
| Lysine | 0.23 g | |
| Methionine | 0.12 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.32 g | |
| Histidine | 0.16 g | |
| Fat | 16.2 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.27 g | |
| Cholesterol | 38.2 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.11 mg | 12% |
| Iron | 1.1 mg | 6% |
| Magnesium | 73.7 mg | 24% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 303 mg | 43% |
| Potassium | 476 mg | 10% |
| Selenium | 6.7 µg | 12% |
| Sodium | 429 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 2.9 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 65.7 µg | 16% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 42.8 mg | 10% |
| Vitamin A | 115 µg | 16% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 8.1 IU | 1% |
| Vitamin E | 0.47 mg | 3% |
| Vitamin K | 1.5 µg | 2% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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