Recipes · Nigerian · Porridge
Ogi (Akamu Fermented Corn Porridge)
One serving has 191 kcal and 4 g protein, and at least a fifth of a woman's daily need of thiamin (21%) and folate (21%). Ready in 1455 minutes.
- Preparation: 1440 min
- Cooking: 15 min
- Makes: 1 serving (318 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 40 g Cornmeal, yellow
- 250 g Water
- 8 g Sugar
- 20 g Milk, whole
Method
- Mix the cornmeal with a little of the water into a loose paste, cover, and leave to ferment at room temperature for 24-48 hours, changing the water once, until pleasantly sour.
- Drain off the water, keeping the settled starch at the bottom (this is the ogi base).
- Mix the fermented starch with a little cold water to loosen it, then stir this into the rest of the boiling water.
- Cook over medium heat, stirring constantly, for 8-10 minutes until it thickens into a smooth, lump-free porridge.
- Stir in the sugar and serve hot in a bowl, with the milk poured over or on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 191 kcal | 9% |
| Carbohydrates | 40.7 g | |
| Water | 272 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.02 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.46 g | |
| Lysine | 0.09 g | |
| Methionine | 0.08 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.18 g | |
| Histidine | 0.09 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.32 g | |
| Polyunsaturated | 0.37 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.35 g | |
| Saturated | 0.46 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 2 mg | |
| Calcium | 31.4 mg | 3% |
| Copper | 0.06 mg | 7% |
| Iron | 1.8 mg | 10% |
| Magnesium | 17.3 mg | 6% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 56.4 mg | 8% |
| Potassium | 83.4 mg | 2% |
| Selenium | 5 µg | 9% |
| Sodium | 21.5 mg | |
| Zinc | 0.36 mg | 5% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.17 mg | 3% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 84.6 µg | 21% |
| Cobalamin (vitamin B12) | 0.09 µg | 4% |
| Choline | 6.3 mg | 1% |
| Vitamin A | 13.6 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 10.2 IU | 2% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.06 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
0.07 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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