Recipes · Nigerian · Salads
Abacha (African Salad)
One serving has 493 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (135%), vitamin C (88%), cobalamin (63%), manganese (51%), selenium (43%) and phosphorus (33%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (359 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish, shellfish
Ingredients
- 150 g Cassava, raw
- 20 g Palm oil
- 15 g Salt cod
- 10 g Shrimp, raw
- 30 g Kale, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 0.5 g Salt
- 100 g Water
Method
- Peel the cassava and boil it in the water for 20-25 minutes until just tender but still firm enough to slice; drain, cool slightly, and cut into thin strands.
- Soak the salt cod in warm water for 10 minutes, then flake it; finely chop the shrimp (standing in for ground dried crayfish).
- Warm the palm oil gently until it turns a lighter orange, then let it cool slightly.
- In a bowl, toss the cassava strands with the warm palm oil, flaked salt cod, shrimp, shredded kale (standing in for utazi or garden egg leaves), chopped onion, chili and salt.
- Mix well so the oil coats every strand and serve at room temperature as a salad.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 493 kcal | 23% |
| Carbohydrates | 61.5 g | |
| Water | 256 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 14.7 g | 31% |
| Tryptophan | 0.15 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.9 g | |
| Lysine | 1 g | |
| Methionine | 0.31 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.59 g | |
| Histidine | 0.36 g | |
| Fat | 21.3 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 10.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 38.9 mg | |
| Calcium | 141 mg | 14% |
| Copper | 0.26 mg | 29% |
| Iron | 1.4 mg | 8% |
| Magnesium | 69.5 mg | 22% |
| Manganese | 0.91 mg | 51% |
| Phosphorus | 231 mg | 33% |
| Potassium | 810 mg | 17% |
| Selenium | 23.7 µg | 43% |
| Sodium | 1,302 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 69.2 µg | 17% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 81.6 mg | 19% |
| Vitamin A | 81.5 µg | 12% |
| Vitamin C | 66 mg | 88% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 4.1 mg | 27% |
| Vitamin K | 122 µg | 135% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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