Recipes · Ghanaian · Porridge
Hausa Koko (Spiced Millet Porridge)
One serving has 235 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (37%), copper (34%), selenium (30%), niacin (22%), magnesium (21%) and phosphorus (21%). Ready in 25 minutes.
- Preparation: 5 min
- Cooking: 20 min
- Makes: 1 serving (345 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Millet flour
- 280 g Water
- 3 g Ginger, fresh
- 0.2 g Cloves
- 1 g Cayenne pepper
- 10 g Sugar, brown
- 0.5 g Salt
Method
- Mix a small amount of the millet flour with a little cold water to make a smooth slurry.
- Bring the rest of the water to a boil with the grated ginger, cloves and cayenne.
- Whisk in the millet slurry along with the remaining flour and cook, stirring often, for 10-12 minutes until thick and smooth.
- Stir in the sugar and salt and simmer for 2 more minutes.
- Ladle into a bowl and serve hot, traditionally with bean cakes or bread on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 235 kcal | 11% |
| Carbohydrates | 48.6 g | |
| Water | 287 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 5.6 g | 12% |
| Tryptophan | 0.09 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.77 g | |
| Lysine | 0.07 g | |
| Methionine | 0.16 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.29 g | |
| Histidine | 0.13 g | |
| Fat | 2.4 g | |
| Monounsaturated | 0.5 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 0.31 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 27 mg | 3% |
| Copper | 0.31 mg | 34% |
| Iron | 2.2 mg | 12% |
| Magnesium | 66.5 mg | 21% |
| Manganese | 0.66 mg | 37% |
| Phosphorus | 147 mg | 21% |
| Potassium | 160 mg | 3% |
| Selenium | 16.6 µg | 30% |
| Sodium | 211 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 22.5 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 1.7 mg | 0% |
| Vitamin A | 20.8 µg | 3% |
| Vitamin C | 0.91 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 1.5 µg | 2% |
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 breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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