Recipes · Senegalese · Desserts
Thiakry (Sweetened Millet Couscous)
One serving has 321 kcal and 12 g protein, and at least a fifth of a woman's daily need of selenium (38%), phosphorus (33%), copper (29%), riboflavin (25%), cobalamin (25%) and manganese (24%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (176 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: alcohol, dairy
Ingredients
- 40 g Millet flour
- 30 g Water
- 80 g Yogurt, Greek
- 15 g Sugar
- 1 g Vanilla extract
- 10 g Raisins
Method
- Sprinkle the millet flour with the water a little at a time, rubbing it between your palms to form small, even couscous-like granules.
- Steam the granules over boiling water for 15-20 minutes, fluffing with a fork halfway through, until tender.
- Let the millet couscous cool to room temperature.
- Mix the yogurt with the sugar and vanilla extract until smooth.
- Fold the cooled couscous and raisins into the sweetened yogurt.
- Chill before serving in small bowls or glasses.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 321 kcal | 15% |
| Carbohydrates | 56.3 g | |
| Water | 101 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.07 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.61 g | |
| Lysine | 0.06 g | |
| Methionine | 0.13 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.23 g | |
| Histidine | 0.1 g | |
| Fat | 5.7 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 10.4 mg | |
| Calcium | 93 mg | 9% |
| Copper | 0.26 mg | 29% |
| Iron | 1.8 mg | 10% |
| Magnesium | 60.4 mg | 19% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 232 mg | 33% |
| Potassium | 279 mg | 6% |
| Selenium | 21 µg | 38% |
| Sodium | 33.6 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.77 mg | 15% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 21.3 µg | 5% |
| Cobalamin (vitamin B12) | 0.6 µg | 25% |
| Choline | 13.2 mg | 3% |
| Vitamin A | 1.6 µg | 0% |
| Vitamin C | 0.23 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.67 µg | 1% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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