Recipes · Sudanese · Porridge
Asida
One serving has 403 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (50%), selenium (43%), riboflavin (32%), folate (32%), niacin (30%) and manganese (27%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (321 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, honey
Ingredients
- 70 g Flour, all-purpose
- 220 g Water
- 0.5 g Salt
- 20 g Honey
- 10 g Ghee
Method
- Bring the water to a boil in a pot with the pinch of salt.
- Reduce the heat to low and sift in the flour gradually, beating constantly with a wooden spoon to stop lumps forming.
- Keep beating and folding the mixture hard for 8-10 minutes, pressing it against the side of the pot, until it turns into one smooth, stretchy, dough-like mass that pulls cleanly away from the sides.
- Wet a spoon and shape the dough into a smooth mound in a serving bowl, making a small well in the center.
- Pour the melted ghee and the honey into the well and serve warm, tearing off small pieces to dip.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 69.9 g | |
| Water | 232 mL | |
| Fiber | 1.9 g | 7% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.09 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.5 g | |
| Lysine | 0.16 g | |
| Methionine | 0.13 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.29 g | |
| Histidine | 0.16 g | |
| Fat | 10.6 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 0.66 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.5 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 25.6 mg | |
| Calcium | 18.8 mg | 2% |
| Copper | 0.13 mg | 14% |
| Iron | 3.3 mg | 19% |
| Magnesium | 18 mg | 6% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 76.7 mg | 11% |
| Potassium | 85.8 mg | 2% |
| Selenium | 23.9 µg | 43% |
| Sodium | 205 mg | |
| Zinc | 0.56 mg | 7% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.32 mg | 6% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 129 µg | 32% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.7 mg | 1% |
| Vitamin A | 84 µg | 12% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.44 mg | 3% |
| Vitamin K | 1.1 µg | 1% |
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
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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