Recipes · Zambian · Beverages
Munkoyo (Fermented Maize Drink)
One serving has 168 kcal and 3 g protein. Ready in 735 minutes.
- Preparation: 720 min
- Cooking: 15 min
- Makes: 1 serving (345 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 35 g Cornmeal, white
- 10 g Sugar, brown
- 300 g Water
Method
- Traditionally, munkoyo is fermented using the roots of the munkoyo plant, which are not commonly available outside the region; this version relies on natural fermentation instead, giving a milder tang.
- Whisk the cornmeal with a little of the water into a smooth paste.
- Bring the rest of the water to a boil, whisk in the paste, and cook for 10-15 minutes until slightly thickened; stir in the sugar.
- Cool to room temperature, then cover and leave to ferment for 12-24 hours until pleasantly sour and slightly fizzy.
- Stir well, strain if you prefer a smoother drink, and serve chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 168 kcal | 8% |
| Carbohydrates | 37.6 g | |
| Water | 304 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.01 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.35 g | |
| Lysine | 0.04 g | |
| Methionine | 0.06 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.13 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.12 g | |
| Histidine | 0.06 g | |
| Fat | 0.61 g | |
| Monounsaturated | 0.14 g | |
| Polyunsaturated | 0.29 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.28 g | |
| Saturated | 0.08 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 18.4 mg | 2% |
| Copper | 0.06 mg | 7% |
| Iron | 1.6 mg | 9% |
| Magnesium | 15.1 mg | 5% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 35 mg | 5% |
| Potassium | 63 mg | 1% |
| Selenium | 3.8 µg | 7% |
| Sodium | 17.3 mg | |
| Zinc | 0.26 mg | 3% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 73.3 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 3.2 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.04 mg | 0% |
| 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
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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