Recipes · Ivorian (Ivory Coast) · Side Dishes
Attiéké (Cassava Couscous)
One serving has 312 kcal and 1 g protein. Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (144 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 80 g Cassava flour
- 60 g Water
- 3 g Vegetable oil
- 0.5 g Salt
Method
- Sprinkle the cassava flour with the water a little at a time, rubbing it between your palms to form small, even, couscous-like granules (traditional attiéké is fermented cassava that's already granulated; this recreates the texture at home).
- Toss the granules with the oil and salt so they stay separate.
- Spread in a steamer basket lined with cloth and steam over boiling water for 15-20 minutes, fluffing with a fork halfway through, until tender and fluffy like couscous.
- Serve warm alongside grilled fish, chicken or a vegetable sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 312 kcal | 15% |
| Carbohydrates | 69.8 g | |
| Water | 68.4 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 0.73 g | 2% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 3.4 g | |
| Monounsaturated | 0.68 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 0.46 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.6 mg | 6% |
| Copper | 0.07 mg | 8% |
| Iron | 3.2 mg | 18% |
| Magnesium | 27.4 mg | 9% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 31.4 mg | 4% |
| Potassium | 158 mg | 3% |
| Selenium | 0 µg | 0% |
| Sodium | 207 mg | |
| Zinc | 0.33 mg | 4% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.48 mg | 3% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.04 mg | 3% |
| Folate (vitamin B9) | 0 µg | 0% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.01 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.25 mg | 2% |
| Vitamin K | 5.5 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
0.07 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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