Recipes · Togolese · Main Courses
Asaro (Togolese Yam Pottage)
One serving has 475 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin C (83%), pyridoxine (73%), copper (67%), manganese (61%), potassium (48%) and cobalamin (41%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (612 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish
Ingredients
- 230 g Yam, raw
- 15 g Palm oil
- 60 g Onions, raw
- 70 g Tomatoes, raw
- 6 g Chili peppers, red, raw
- 30 g Smoked fish
- 200 g Water
- 0.8 g Salt
Method
- Peel the yam and cut it into 2-3 cm chunks.
- Put the yam in a pot with the water, bring to a boil, and cook for 15 minutes until starting to soften.
- Meanwhile finely chop the onion, tomato and chili, and flake the smoked fish.
- Add the onion, tomato, chili, smoked fish, palm oil and salt to the pot.
- Continue cooking over medium-low heat for 15-20 minutes, stirring and mashing some of the yam against the side of the pot, until the yam breaks down into a thick, chunky, orange pottage.
- Stir well to combine everything into a rough mash, adjust the seasoning, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 73 g | |
| Water | 506 mL | |
| Fiber | 11.4 g | 38% |
| Protein | 11.9 g | 25% |
| Tryptophan | 0.12 g | |
| Threonine | 0.47 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.83 g | |
| Lysine | 0.83 g | |
| Methionine | 0.26 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.48 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.53 g | |
| Histidine | 0.31 g | |
| Fat | 15.9 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.6 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 9.9 mg | |
| Calcium | 72.3 mg | 7% |
| Copper | 0.6 mg | 67% |
| Iron | 1.8 mg | 10% |
| Magnesium | 72.3 mg | 23% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 203 mg | 29% |
| Potassium | 2,277 mg | 48% |
| Selenium | 6 µg | 11% |
| Sodium | 651 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 78.3 µg | 20% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 75.5 mg | 18% |
| Vitamin A | 65.5 µg | 9% |
| Vitamin C | 62 mg | 83% |
| Vitamin D (D2 + D3) | 154 IU | 26% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 13.1 µg | 15% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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