Recipes · Zambian · Beverages
Maheu (Zambian Fermented Maize Drink)
One serving has 262 kcal and 4 g protein, and at least a fifth of a woman's daily need of folate (29%), thiamin (27%) and niacin (20%). Ready in 1700 minutes.
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- Preparation: 1680 min
- Cooking: 20 min
- Makes: 1 serving (570 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 55 g Cornmeal, white
- 500 g Water
- 15 g Sugar
Method
- Whisk the maize meal with 150 g of the water in a saucepan to make a smooth, lump-free paste.
- Bring to a boil, stirring, then reduce the heat and simmer for 5 minutes until it thickens into a thin porridge; leave to cool to lukewarm.
- Stir in the remaining water and pour the mixture into a clean jar or bowl, cover loosely, and leave in a warm place for 24-36 hours to ferment, stirring once a day, until pleasantly sour.
- Stir well, then strain through a fine sieve or muslin cloth into a jug to remove the coarser bits, if you prefer a smoother drink.
- Sweeten with the sugar to taste.
- Chill well and serve very cold, shaking or stirring before pouring as the solids settle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 262 kcal | 12% |
| Carbohydrates | 58.7 g | |
| Water | 506 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 3.9 g | 8% |
| Tryptophan | 0.02 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.55 g | |
| Lysine | 0.06 g | |
| Methionine | 0.09 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.2 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.19 g | |
| Histidine | 0.09 g | |
| Fat | 0.96 g | |
| Monounsaturated | 0.21 g | |
| Polyunsaturated | 0.46 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.44 g | |
| Saturated | 0.12 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 16.8 mg | 2% |
| Copper | 0.09 mg | 10% |
| Iron | 2.4 mg | 13% |
| Magnesium | 22.6 mg | 7% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 54.5 mg | 8% |
| Potassium | 78.4 mg | 2% |
| Selenium | 5.9 µg | 11% |
| Sodium | 24 mg | |
| Zinc | 0.41 mg | 5% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.7 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.13 mg | 3% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 4.7 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 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
0.06 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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