Recipes · Cameroonian · Side Dishes
Miondo (Steamed Cassava Sticks)
One serving has 400 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (69%), manganese (53%), copper (29%) and thiamin (20%). Ready in 3000 minutes.
.jpg){kind=link}
- Preparation: 2880 min
- Cooking: 120 min
- Makes: 1 serving (351 g)
- Difficulty: Hard
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 250 g Cassava, raw
- 100 g Water
- 1 g Salt
Method
- Makes 1 portion; multiply the cassava to make more sticks. Peel and finely grate the cassava, then place it in a bowl, cover with water and leave to soak and ferment at room temperature for about 2 days, changing the water once, until it smells pleasantly sour.
- Drain well and squeeze out as much liquid as possible, then pound or process the grated cassava into a smooth, stretchy paste.
- Season with the salt and shape the paste into a small cylinder, wrapping it tightly in banana leaves or foil.
- Boil the wrapped cassava in a large pot of water for about 2 hours, topping up water as needed, until firm and translucent.
- Unwrap while still warm and slice; serve as a side with grilled fish, meat or a sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 400 kcal | 19% |
| Carbohydrates | 95.2 g | |
| Water | 249 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.05 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.1 g | |
| Lysine | 0.11 g | |
| Methionine | 0.03 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.09 g | |
| Histidine | 0.05 g | |
| Fat | 0.7 g | |
| Monounsaturated | 0.19 g | |
| Polyunsaturated | 0.12 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.08 g | |
| Saturated | 0.19 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 43.2 mg | 4% |
| Copper | 0.26 mg | 29% |
| Iron | 0.68 mg | 4% |
| Magnesium | 53.5 mg | 17% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 67.5 mg | 10% |
| Potassium | 678 mg | 14% |
| Selenium | 1.8 µg | 3% |
| Sodium | 427 mg | |
| Zinc | 0.86 mg | 11% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 67.5 µg | 17% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 59.3 mg | 14% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin C | 51.5 mg | 69% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.48 mg | 3% |
| Vitamin K | 4.8 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
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.