Recipes · Senegalese · Side Dishes
Thiéré (Steamed Millet Couscous)
One serving has 273 kcal and 7 g protein, and at least a fifth of a woman's daily need of copper (37%), selenium (36%), manganese (33%), niacin (26%), phosphorus (24%) and magnesium (23%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (106 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Millet flour
- 40 g Water
- 5 g Vegetable oil
- 0.5 g Salt
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.
- Toss the granules with the oil and salt so they stay separate.
- Spread in a steamer basket lined with cloth and steam over boiling water for 15-20 minutes, fluffing with a fork halfway through, until light and tender.
- Serve warm alongside a stew or sauce, in place of rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 273 kcal | 13% |
| Carbohydrates | 45.1 g | |
| Water | 45.2 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 6.5 g | 13% |
| Tryptophan | 0.1 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.92 g | |
| Lysine | 0.09 g | |
| Methionine | 0.19 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.35 g | |
| Histidine | 0.15 g | |
| Fat | 7.5 g | |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 9.7 mg | 1% |
| Copper | 0.33 mg | 37% |
| Iron | 2.4 mg | 13% |
| Magnesium | 71.8 mg | 23% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 171 mg | 24% |
| Potassium | 134 mg | 3% |
| Selenium | 19.6 µg | 36% |
| Sodium | 198 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.04 mg | 4% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 25.2 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.01 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.48 mg | 3% |
| Vitamin K | 9.7 µg | 11% |
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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