Recipes · Ghanaian · Side Dishes
Banku (Fermented Corn and Cassava Dough)
One serving has 274 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (26%) and folate (26%). Ready in 1460 minutes.
- Preparation: 1440 min
- Cooking: 20 min
- Makes: 1 serving (176 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Cornmeal, white
- 25 g Cassava flour
- 100 g Water
- 0.5 g Salt
Method
- Makes 1 portion; multiply for more. Mix the cornmeal and cassava flour with half the water into a smooth batter.
- Cover and leave to ferment at room temperature for 24 hours, until slightly sour-smelling.
- Transfer to a heavy pot, add the remaining water and salt, and cook over medium heat, stirring constantly with a sturdy wooden spoon, for 15-20 minutes until it becomes a smooth, stretchy, thick dough that pulls away from the pot easily.
- Wet your hands and shape the hot dough into a smooth ball.
- Serve warm alongside a soup, stew or pepper sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 274 kcal | 13% |
| Carbohydrates | 61.5 g | |
| Water | 108 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 3.8 g | 8% |
| Tryptophan | 0.02 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.5 g | |
| Lysine | 0.05 g | |
| Methionine | 0.08 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.17 g | |
| Histidine | 0.09 g | |
| Fat | 1 g | |
| Monounsaturated | 0.2 g | |
| Polyunsaturated | 0.41 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.4 g | |
| Saturated | 0.11 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 23.3 mg | 2% |
| Copper | 0.07 mg | 8% |
| Iron | 3.2 mg | 18% |
| Magnesium | 25.4 mg | 8% |
| Manganese | 0.19 mg | 11% |
| Phosphorus | 59.3 mg | 8% |
| Potassium | 120 mg | 3% |
| Selenium | 5.3 µg | 10% |
| Sodium | 205 mg | |
| Zinc | 0.44 mg | 6% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.12 mg | 2% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 105 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.3 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0 µg | 0% |
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
0.06 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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