Recipes · Nigerian · Soups and Broths
Ukodo (Yam and Goat Pepper Broth)
One serving has 394 kcal and 34 g protein, and at least a fifth of a woman's daily need of zinc (81%), copper (77%), riboflavin (77%), cobalamin (70%), phosphorus (51%) and niacin (48%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (646 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 150 g Goat meat, raw
- 100 g Yam, raw
- 60 g Plantains, green, raw
- 30 g Onions, raw
- 3 g Ginger, fresh
- 2 g Cayenne pepper
- 1 g Salt
- 300 g Water
Method
- Place the goat meat, onion and ginger in a pot with the water and bring to a boil.
- Reduce to a simmer and cook for 35-40 minutes, skimming occasionally, until the meat is nearly tender.
- Add the yam and green plantain chunks and simmer for 15-20 minutes until they are tender.
- Stir in the cayenne pepper and salt and simmer for 5 more minutes.
- Serve hot in a bowl as a light, warming broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 394 kcal | 19% |
| Carbohydrates | 54.3 g | |
| Water | 549 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.48 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.4 g | |
| Methionine | 0.85 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.7 g | |
| Histidine | 0.68 g | |
| Fat | 4.1 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 0.53 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.39 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 85.5 mg | |
| Calcium | 57.3 mg | 6% |
| Copper | 0.69 mg | 77% |
| Iron | 5.5 mg | 30% |
| Magnesium | 55.9 mg | 18% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 359 mg | 51% |
| Potassium | 1,749 mg | 37% |
| Selenium | 14.3 µg | 26% |
| Sodium | 535 mg | |
| Zinc | 6.5 mg | 81% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 55.5 µg | 14% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 20.2 mg | 5% |
| Vitamin A | 48.6 µg | 7% |
| Vitamin C | 33.1 mg | 44% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 4 µg | 4% |
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
6.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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