Recipes · Ghanaian · Side Dishes
Kokonte (Cassava Flour Dough)
One serving has 250 kcal and 1 g protein. Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (250 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Cassava flour
- 180 g Water
- 0.3 g Salt
Method
- Bring the water to a boil in a heavy saucepan.
- Sprinkle in the cassava flour gradually, stirring vigorously with a wooden spoon to prevent lumps.
- Reduce the heat and keep stirring and folding the mixture for 8-10 minutes until it turns into a smooth, stiff, stretchy dough.
- Wet your hands and shape the hot dough into a smooth ball.
- Serve warm alongside a soup or stew, pinching off small pieces to eat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 61.1 g | |
| Water | 187 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 0.64 g | 1% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 0.35 g | |
| Monounsaturated | 0 g | |
| Polyunsaturated | 0 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0 g | |
| Saturated | 0 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 57.7 mg | 6% |
| Copper | 0.07 mg | 8% |
| Iron | 2.8 mg | 16% |
| Magnesium | 25.3 mg | 8% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 27.5 mg | 4% |
| Potassium | 138 mg | 3% |
| Selenium | 0 µg | 0% |
| Sodium | 133 mg | |
| Zinc | 0.31 mg | 4% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.42 mg | 3% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 0 µg | 0% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0 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
0.05 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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