Recipes · Nigerian · Breakfast
Dundun Oniyeri (Egg-Coated Fried Yam)
One serving has 466 kcal and 11 g protein, and at least a fifth of a woman's daily need of vitamin C (79%), pyridoxine (59%), choline (50%), manganese (49%), copper (46%) and vitamin K (43%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (309 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 200 g Yam (puna yam)
- 0.5 g Salt
- 60 g Egg
- 15 g Onion
- 3 g Scotch bonnet or other hot red chilli
- 15 g Red pepper (tatashe)
- 0.3 g Dried thyme
- 15 g Vegetable oil (for frying)
Method
- Peel the yam with a sharp knife (wear gloves if it makes your hands itch), cut it into fingers about 1.5 cm thick and rinse them.
- Boil them in water with half the salt for 10-12 minutes, until just tender but still holding their shape. Drain them well and leave them for 5 minutes to steam dry.
- Beat the egg with the finely chopped onion, scotch bonnet and red pepper, the thyme and the rest of the salt.
- Heat the oil about 1 cm deep in a frying pan over medium heat (about 170 °C). Dip the yam fingers in the egg to coat them all over and fry them in batches for 1-2 minutes a side, until the coating is golden and set.
- Drain them on kitchen paper. Pour any egg left in the bowl into the pan, scramble it for 1 minute and serve it with the yam.
- Serve hot. Dundun is the Yoruba name for fried yam; dipped in seasoned egg first, it becomes dundun oniyeri, a favourite weekend breakfast in Lagos.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 466 kcal | 22% |
| Carbohydrates | 59 g | |
| Water | 215 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 11 g | 23% |
| Tryptophan | 0.13 g | |
| Threonine | 0.45 g | |
| Isoleucine | 0.52 g | |
| Leucine | 0.86 g | |
| Lysine | 0.68 g | |
| Methionine | 0.27 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.65 g | |
| Histidine | 0.26 g | |
| Fat | 21.1 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.6 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 223 mg | |
| Calcium | 78.3 mg | 8% |
| Copper | 0.41 mg | 46% |
| Iron | 2.6 mg | 15% |
| Magnesium | 53.9 mg | 17% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 239 mg | 34% |
| Potassium | 1,780 mg | 38% |
| Selenium | 19.9 µg | 36% |
| Sodium | 299 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 85.5 µg | 21% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 212 mg | 50% |
| Vitamin A | 136 µg | 19% |
| Vitamin C | 58.9 mg | 79% |
| Vitamin D (D2 + D3) | 49.2 IU | 8% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 38.7 µg | 43% |
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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