Recipes · Kenyan · Meat Dishes
Mutura (Kenyan-Style Sausage)
One serving has 515 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (865%), copper (338%), vitamin A (214%), riboflavin (97%), zinc (85%) and niacin (69%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (227 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein, Low carb
- Contains: beef, gluten, pork
Ingredients
- 120 g Beef, ground, 80% lean, raw
- 40 g Blood sausage
- 30 g Beef liver, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 3 g Garlic, raw
- 1 g Salt
Method
- Finely chop the beef liver and blood sausage, and mix with the ground beef, chopped onion, garlic, chili and salt until well combined.
- Shape the mixture into a thick sausage log and wrap it tightly in foil (traditionally stuffed into a cleaned intestine casing).
- Grill over medium coals, turning occasionally, for 25-30 minutes, or steam it for 15 minutes first, then finish on the grill for a smoky crust.
- Cook until the centre reaches 74 °C (165 °F) and is no longer pink when cut into.
- Unwrap, slice, and serve hot as a snack or starter, often with a chili dip.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 515 kcal | 24% |
| Carbohydrates | 5.7 g | |
| Water | 146 mL | |
| Fiber | 0.62 g | 2% |
| Protein | 33.1 g | 69% |
| Tryptophan | 0.26 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.8 g | |
| Lysine | 2.6 g | |
| Methionine | 0.78 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 39 g | |
| Monounsaturated | 17.1 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 14.8 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 216 mg | |
| Calcium | 38.5 mg | 4% |
| Copper | 3 mg | 338% |
| Iron | 6.5 mg | 36% |
| Magnesium | 33.5 mg | 11% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 329 mg | 47% |
| Potassium | 499 mg | 11% |
| Selenium | 36.7 µg | 67% |
| Sodium | 761 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 1.1 mg | 97% |
| Niacin (vitamin B3) | 9.6 mg | 69% |
| Pantothenic acid (vitamin B5) | 3 mg | 61% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 20.8 µg | 865% |
| Choline | 200 mg | 47% |
| Vitamin A | 1,497 µg | 214% |
| Vitamin C | 7.9 mg | 10% |
| Vitamin D (D2 + D3) | 39.1 IU | 7% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 3.7 µg | 4% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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