Recipes · Beninese · Side Dishes
Amiwo (Tomato Cornmeal Porridge)
One serving has 431 kcal and 8 g protein, and at least a fifth of a woman's daily need of thiamin (44%), folate (44%), niacin (37%), riboflavin (34%), copper (27%) and iron (26%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (422 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 80 g Cornmeal, white
- 35 g Tomato paste
- 10 g Palm oil
- 30 g Onions, raw
- 3 g Garlic, raw
- 3 g Chili peppers, red, raw
- 1 g Salt
- 260 g Water
Method
- Sauté the chopped onion, garlic and chili in the palm oil in a saucepan until soft, about 3 minutes.
- Stir in the tomato paste and cook for 2 minutes until it darkens slightly.
- Add the water and salt and bring to a boil.
- Gradually whisk in the cornmeal in a thin stream, stirring constantly to stop lumps forming.
- Reduce the heat and cook, stirring often, for 12-15 minutes until thick, smooth and pulling from the sides of the pan, like a firm tomato polenta.
- Spoon onto a plate and serve hot alongside grilled fish or chicken.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 431 kcal | 20% |
| Carbohydrates | 74.2 g | |
| Water | 326 mL | |
| Fiber | 5.2 g | 17% |
| Protein | 7.8 g | 16% |
| Tryptophan | 0.05 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.87 g | |
| Lysine | 0.15 g | |
| Methionine | 0.14 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.32 g | |
| Histidine | 0.17 g | |
| Fat | 11.6 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 35.8 mg | 4% |
| Copper | 0.24 mg | 27% |
| Iron | 4.7 mg | 26% |
| Magnesium | 47.4 mg | 15% |
| Manganese | 0.34 mg | 19% |
| Phosphorus | 123 mg | 18% |
| Potassium | 534 mg | 11% |
| Selenium | 10.8 µg | 20% |
| Sodium | 426 mg | |
| Zinc | 0.87 mg | 11% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 5.1 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 178 µg | 44% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 23.2 mg | 5% |
| Vitamin A | 28 µg | 4% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 5.4 µg | 6% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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