Recipes · Ghanaian · Side Dishes
Kenkey (Fermented Corn Dumpling)
One serving has 259 kcal and 5 g protein, and at least a fifth of a woman's daily need of folate (37%), thiamin (35%), riboflavin (25%) and niacin (25%). Ready in 1560 minutes.
- Preparation: 1440 min
- Cooking: 120 min
- Makes: 1 serving (161 g)
- Difficulty: Hard
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Cornmeal, white
- 90 g Water
- 0.5 g Salt
Method
- Makes 1 portion; multiply for more. Mix the cornmeal with half the water into a smooth dough.
- Cover and leave to ferment at room temperature for 24-48 hours, until pleasantly sour-smelling.
- Divide the fermented dough in half; cook one half briefly in a pot with a little water, stirring, for 5 minutes to partly gelatinize it, then knead it back into the raw half with the salt.
- Wrap the dough tightly in corn husks or banana leaves and tie into a parcel.
- Boil the wrapped parcel in a large pot of water for about 2 hours, topping up water as needed.
- Unwrap and serve warm alongside a soup, stew or pepper sauce and fish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 259 kcal | 12% |
| Carbohydrates | 55.6 g | |
| Water | 97.7 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 5 g | 10% |
| Tryptophan | 0.03 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.7 g | |
| Lysine | 0.07 g | |
| Methionine | 0.11 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.24 g | |
| Histidine | 0.12 g | |
| Fat | 1.2 g | |
| Monounsaturated | 0.27 g | |
| Polyunsaturated | 0.58 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.57 g | |
| Saturated | 0.15 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 4.9 mg | 0% |
| Copper | 0.06 mg | 7% |
| Iron | 3 mg | 17% |
| Magnesium | 23.3 mg | 8% |
| Manganese | 0.12 mg | 7% |
| Phosphorus | 69.3 mg | 10% |
| Potassium | 99.4 mg | 2% |
| Selenium | 7.3 µg | 13% |
| Sodium | 202 mg | |
| Zinc | 0.47 mg | 6% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.17 mg | 3% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 146 µg | 37% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.08 mg | 1% |
| 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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