Recipes · Ghanaian · Holiday and Special Occasion
Kpekpele (Ghanaian Steamed Fermented Corn)
One serving has 487 kcal and 11 g protein, and at least a fifth of a woman's daily need of folate (47%), thiamin (45%), niacin (35%), riboflavin (33%), cobalamin (27%) and iron (22%). Ready in 1380 minutes.
- Preparation: 1320 min
- Cooking: 60 min
- Makes: 1 serving (276 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish
Ingredients
- 90 g Cornmeal, white
- 150 g Water
- 15 g Palm oil
- 20 g Smoked fish
- 0.5 g Salt
Method
- Mix the cornmeal with the water to make a soft dough, cover, and leave in a warm place for 24 hours to ferment lightly and develop a mild sourness.
- Push the fermented dough through a fine sieve, working it with the back of a spoon, to remove any lumps and give a fine, smooth texture.
- Spoon the sieved dough onto a square of muslin or foil and tie or fold it into a loose parcel, leaving room for the dough to expand.
- Steam the parcel over simmering water for 35-40 minutes, until firm and cooked through.
- Turn the steamed corn dough out into a bowl, flake in the smoked fish, and knead in the palm oil and salt until evenly coloured and combined.
- Serve warm, traditionally alongside palm nut soup, as part of the Homowo festival table.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 487 kcal | 23% |
| Carbohydrates | 71.5 g | |
| Water | 174 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 11.1 g | 23% |
| Tryptophan | 0.09 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.43 g | |
| Leucine | 1.3 g | |
| Lysine | 0.52 g | |
| Methionine | 0.28 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.54 g | |
| Histidine | 0.29 g | |
| Fat | 16.8 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.1 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.6 mg | |
| Calcium | 10.9 mg | 1% |
| Copper | 0.15 mg | 17% |
| Iron | 4 mg | 22% |
| Magnesium | 34.9 mg | 11% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 116 mg | 17% |
| Potassium | 212 mg | 5% |
| Selenium | 12.2 µg | 22% |
| Sodium | 410 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 5 mg | 35% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 5% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 190 µg | 47% |
| Cobalamin (vitamin B12) | 0.65 µg | 27% |
| Choline | 26.8 mg | 6% |
| Vitamin A | 11.4 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 1.2 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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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