Recipes · Namibian · Beverages
Oshikundu (Fermented Millet and Sorghum Drink)
One serving has 169 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (27%), copper (26%) and selenium (21%). Ready in 735 minutes.
- Preparation: 720 min
- Cooking: 15 min
- Makes: 1 serving (345 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 30 g Millet flour
- 15 g Sorghum flour
- 300 g Water
Method
- Whisk the millet and sorghum flours with a little of the water into a smooth paste.
- Bring the rest of the water to a boil, whisk in the paste, and cook for 10-15 minutes until it thickens slightly into a thin porridge.
- Cool to room temperature, then cover and leave to ferment for 12-24 hours until pleasantly sour and slightly fizzy.
- Stir well and strain if you prefer a smoother drink; serve chilled or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 169 kcal | 8% |
| Carbohydrates | 34 g | |
| Water | 304 mL | |
| Fiber | 2 g | 7% |
| Protein | 4.5 g | 9% |
| Tryptophan | 0.07 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.62 g | |
| Lysine | 0.07 g | |
| Methionine | 0.12 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.23 g | |
| Histidine | 0.1 g | |
| Fat | 1.8 g | |
| Monounsaturated | 0.42 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.97 g | |
| Saturated | 0.24 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 15 mg | 2% |
| Copper | 0.23 mg | 26% |
| Iron | 1.6 mg | 9% |
| Magnesium | 57.1 mg | 18% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 127 mg | 18% |
| Potassium | 116 mg | 2% |
| Selenium | 11.6 µg | 21% |
| Sodium | 13.7 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 16.4 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.12 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 1.2 µg | 1% |
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
0.03 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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