Recipes · Nigerian · Side Dishes
Tuwo Shinkafa (Rice Swallow)
One serving has 252 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (43%), folate (40%), thiamin (36%) and niacin (26%). Ready in 30 minutes.
- Preparation: 5 min
- Cooking: 25 min
- Makes: 1 serving (270 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Rice, white, medium-grain
- 200 g Water
- 0.3 g Salt
Method
- Rinse the rice, then combine with the water and salt in a pot.
- Bring to a boil, then reduce to a simmer, cover, and cook for 20-25 minutes, adding a little more water if needed, until the rice is very soft and mushy.
- While still hot, mash and pound the rice with a wooden spoon or pestle until smooth and sticky.
- Wet your hands and shape the rice into a smooth mound or ball.
- Serve warm alongside a soup such as pepper soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 252 kcal | 12% |
| Carbohydrates | 55.5 g | |
| Water | 209 mL | |
| Fiber | 0.98 g | 3% |
| Protein | 4.6 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.38 g | |
| Lysine | 0.17 g | |
| Methionine | 0.11 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.28 g | |
| Histidine | 0.11 g | |
| Fat | 0.41 g | |
| Monounsaturated | 0.13 g | |
| Polyunsaturated | 0.11 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.09 g | |
| Saturated | 0.11 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 12.4 mg | 1% |
| Copper | 0.1 mg | 11% |
| Iron | 3 mg | 17% |
| Magnesium | 26.5 mg | 9% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 75.6 mg | 11% |
| Potassium | 60.2 mg | 1% |
| Selenium | 10.6 µg | 19% |
| Sodium | 125 mg | |
| Zinc | 0.83 mg | 10% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 162 µg | 40% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 0 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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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