Recipes · Barbadian (Bajan) · Desserts
Conkies (Barbadian Steamed Pumpkin Pudding)
One serving has 582 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin A (131%), manganese (67%), copper (58%), riboflavin (41%), thiamin (38%) and folate (33%). Ready in 100 minutes.
- Preparation: 40 min
- Cooking: 60 min
- Makes: 1 serving (321 g)
- Difficulty: Hard
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 110 g Pumpkin, raw
- 50 g Cornmeal, yellow
- 25 g Coconut, desiccated
- 60 g Sweet potato, raw
- 25 g Sugar, brown
- 0.5 g Cinnamon
- 0.3 g Nutmeg
- 10 g Raisins
- 40 g Milk, whole
Method
- Peel and finely grate the pumpkin and sweet potato into a large bowl.
- Stir in the cornmeal, desiccated coconut, brown sugar, cinnamon, nutmeg and raisins, then mix in the milk to make a moist, thick batter.
- Spoon the mixture onto the centre of a square of foil (standing in for the banana leaf traditionally used) and fold it into a tight parcel, leaving a little room for the pudding to expand.
- Repeat to make a second, smaller parcel with the rest of the mixture.
- Set a steamer basket over simmering water and steam the parcels for 55-65 minutes, topping up the water as needed, until firm and cooked through in the centre.
- Let the parcels cool for 10 minutes before unwrapping.
- Serve warm or at room temperature, as is traditional in Barbados around Independence Day and Guy Fawkes Night.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 582 kcal | 28% |
| Carbohydrates | 99.8 g | |
| Water | 191 mL | |
| Fiber | 9.2 g | 31% |
| Protein | 9 g | 19% |
| Tryptophan | 0.09 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.86 g | |
| Lysine | 0.33 g | |
| Methionine | 0.18 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.45 g | |
| Histidine | 0.2 g | |
| Fat | 18.6 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 0.69 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.64 g | |
| Saturated | 15.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 4 mg | |
| Calcium | 127 mg | 13% |
| Copper | 0.52 mg | 58% |
| Iron | 4.7 mg | 26% |
| Magnesium | 77.4 mg | 25% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 223 mg | 32% |
| Potassium | 947 mg | 20% |
| Selenium | 12.4 µg | 23% |
| Sodium | 73.8 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 134 µg | 33% |
| Cobalamin (vitamin B12) | 0.18 µg | 8% |
| Choline | 33.7 mg | 8% |
| Vitamin A | 918 µg | 131% |
| Vitamin C | 12 mg | 16% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 3 µg | 3% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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