Recipes · Togolese · Desserts
Akpan (Togolese Fermented Corn Pudding)
One serving has 330 kcal and 5 g protein, and at least a fifth of a woman's daily need of phosphorus (27%), copper (22%), magnesium (22%), selenium (20%) and pyridoxine (20%). Ready in 1340 minutes.
- Preparation: 1320 min
- Cooking: 20 min
- Makes: 1 serving (490 g)
- Difficulty: Hard
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Corn flour, white
- 400 g Water
- 20 g Sugar
Method
- Mix the corn flour with 150 g of the water to make a smooth, thin batter, cover, and leave in a warm place for 24 hours to ferment lightly and turn pleasantly sour.
- Bring the remaining water to a boil in a saucepan.
- Stir the fermented batter well, then pour it into the boiling water in a steady stream, whisking constantly to prevent lumps.
- Reduce the heat to low and cook, stirring constantly, for 8-10 minutes, until the mixture thickens into a smooth, glossy pudding.
- Stir in the sugar until dissolved, then pour into small cups or bowls.
- Chill for at least 2 hours, until fully set, and serve cold as a tangy-sweet dessert.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 330 kcal | 16% |
| Carbohydrates | 73.8 g | |
| Water | 407 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.03 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.6 g | |
| Lysine | 0.14 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.25 g | |
| Histidine | 0.15 g | |
| Fat | 2.7 g | |
| Monounsaturated | 0.71 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 0.38 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 17.1 mg | 2% |
| Copper | 0.2 mg | 22% |
| Iron | 1.7 mg | 9% |
| Magnesium | 69.1 mg | 22% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 190 mg | 27% |
| Potassium | 221 mg | 5% |
| Selenium | 10.9 µg | 20% |
| Sodium | 19.7 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 1.3 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.46 mg | 9% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 17.5 µg | 4% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 15.1 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 0.21 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
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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