Recipes · Nigerian · Side Dishes
Pounded Yam
One serving has 260 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (50%), pyridoxine (49%), manganese (48%), copper (46%), potassium (38%) and fiber (30%). Ready in 35 minutes.
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- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (370 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 220 g Yam, raw
- 150 g Water
- 0.3 g Salt
Method
- Peel the yam and cut it into chunks.
- Boil in the water with the salt for 20-25 minutes until completely soft and a knife slides in easily.
- Drain well, reserving a splash of the cooking water.
- Pound the hot yam vigorously (traditionally in a mortar with a pestle) until smooth, stretchy and completely free of lumps, adding a little of the reserved water if it's too stiff.
- Wet your hands and shape into a smooth mound and serve warm alongside a soup or stew such as egusi or efo riro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 260 kcal | 12% |
| Carbohydrates | 61.3 g | |
| Water | 303 mL | |
| Fiber | 9 g | 30% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.03 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.21 g | |
| Lysine | 0.13 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.14 g | |
| Histidine | 0.07 g | |
| Fat | 0.37 g | |
| Monounsaturated | 0.01 g | |
| Polyunsaturated | 0.17 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.14 g | |
| Saturated | 0.08 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 42 mg | 4% |
| Copper | 0.41 mg | 46% |
| Iron | 1.2 mg | 7% |
| Magnesium | 47.7 mg | 15% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 121 mg | 17% |
| Potassium | 1,795 mg | 38% |
| Selenium | 1.5 µg | 3% |
| Sodium | 142 mg | |
| Zinc | 0.54 mg | 7% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 50.6 µg | 13% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 36.3 mg | 9% |
| Vitamin A | 15.4 µg | 2% |
| Vitamin C | 37.6 mg | 50% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.77 mg | 5% |
| Vitamin K | 5.1 µg | 6% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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