Recipes · Cameroonian · Soups and Broths
Achu Soup (Yellow Soup)
One serving has 592 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (148%), zinc (100%), selenium (65%), phosphorus (61%), magnesium (46%) and pyridoxine (41%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (439 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef, fish
Ingredients
- 30 g Palm oil
- 80 g Beef chuck, raw
- 12 g Salt cod
- 20 g Egusi seeds
- 4 g Garlic, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 260 g Water
Method
- Soak the salt cod in warm water for 15 minutes to soften and de-salt it a little, then flake the flesh off, discarding any bones.
- In a pot, warm the palm oil with a splash of water and whisk vigorously (the traditional 'washing' of the oil) until it turns a lighter yellow-orange.
- Add the chopped onion, garlic and chili and cook for 2-3 minutes.
- Add the beef, flaked salt cod, ground egusi seeds (standing in for njangsa) and the rest of the water.
- Simmer for 25-30 minutes, stirring occasionally, until the beef is tender and the soup has thickened slightly.
- Serve hot, traditionally spooned over pounded cocoyam (achu).
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 592 kcal | 28% |
| Carbohydrates | 7.5 g | |
| Water | 347 mL | |
| Fiber | 0.64 g | 2% |
| Protein | 29.2 g | 61% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.2 g | |
| Methionine | 0.83 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.4 g | |
| Histidine | 0.88 g | |
| Fat | 51 g | |
| Monounsaturated | 18.1 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 21.5 g | |
| Trans-Fats | 0.68 g | |
| Cholesterol | 71 mg | |
| Calcium | 62 mg | 6% |
| Copper | 0.27 mg | 30% |
| Iron | 3.6 mg | 20% |
| Magnesium | 141 mg | 46% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 426 mg | 61% |
| Potassium | 637 mg | 14% |
| Selenium | 35.8 µg | 65% |
| Sodium | 936 mg | |
| Zinc | 8 mg | 100% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 23.5 µg | 6% |
| Cobalamin (vitamin B12) | 3.5 µg | 148% |
| Choline | 89.7 mg | 21% |
| Vitamin A | 9.7 µg | 1% |
| Vitamin C | 8.2 mg | 11% |
| Vitamin D (D2 + D3) | 23.3 IU | 4% |
| Vitamin E | 5.3 mg | 35% |
| Vitamin K | 4.3 µg | 5% |
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
3.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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