Your Recipe

Mukimo

Ingrédient Quantité Calories
Maïs 328g 282kcal
Pois verts 160g 130kcal
Poireaux 322g 196kcal
Pommes de terre, bouillies, cuites sans peau, chair, avec sel 156g 134kcal

Recipe Instructions:

Ingredients 1 cup of peas
2 cups of maize
1 leek and spring onion
Vegetable oil
1 bowl potatoes
Salt to taste
A bunch of pumpkin leaves
How to Prepare
Peel the potatoes, boil on medium heat, mash them and set aside. Boil the peas and maize together until they are ready and set aside. Blanch the pumpkin leaves and then blend them. Fry your leek and spring onion on medium heat in a different pan. Add the mashed potatoes and stir. Add the mixture of boiled peas and maize and mash them together until the texture is soft. Add the blended pumpkin leaves, salt to taste, and stir the mixture well. Cover the mixture and let it cook for about two minutes. Transfer your Mukimo to a serving dish and serve it with your favourite stew.

Valeurs nutritives
Taille des portions 483 g | ml
Quantité par portion 371
1553
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.1g 4%
Gras saturés 0.6g 3%
Sodium 249mg 11%
Total des glucides 81g 29%
Fibres alimentaires 12g 42%
Sucre 22g
Protéine 13g 27%
Vitamine D 0mcg 0%
Calcium 125mg 10%
Fer 5.7mg 31%
Potassium 1184mg 25%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 178.79 mcg 20%
Thiamine [B1] 0.64 mg 53%
Riboflavine [B2] 0.259 mg 20%
Niacine [B3] 6.242 mg 39%
Acide pantothénique [B5] 1.798 mg 36%
Vitamine B6 0.873 mg 51%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 230.94 mcg 0%
Vitamine C 68.244 mg 76%
Vitamine D 0 mcg 0%
Vitamine E 1.708 mg 11%
Vitamine K 97.718 mcg 81%
Bétaïne 0.156 mg 0%
Choline 86.031 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 80.8 g 29%
Sugars 21.8 g 44%
Fibres alimentaires 11.8 g 42%
Carbohydrate 65.2 g 0%
Glucides nets 59g
acides aminés
nutriment Quantité DV
Alanine 0.836 g 0%
Arginine 0.744 g 0%
Acide aspartique 1.349 g 0%
Cystéine 0.126 g 0%
Acide glutamique 2.224 g 0%
Glycine 0.506 g 0%
Histidine 0.301 g 0%
Isoleucine 0.506 g 0%
Leucine 1.064 g 0%
Lysine 0.685 g 0%
Méthionine 0.226 g 0%
Phénylalanine 0.554 g 0%
Proline 0.772 g 0%
Sérine 0.602 g 0%
Thréonine 0.524 g 0%
Tryptophane 0.108 g 0%
Tyrosine 0.433 g 0%
Valine 0.656 g 0%
Minéraux
nutriment Quantité DV
Calcium 124.51 mg 10%
Cuivre 0.55 mg 61%
Fluorure 0 mcg 0%
Fer 5.65 mg 31%
Magnésium 147.76 mg 35%
Manganèse 1.48 mg 64%
Phosphore 319.91 mg 26%
Potassium 1183.64 mg 25%
Sélénium 4.27 mcg 8%
Sodium 248.78 mg 11%
Zinc 2.15 mg 20%
autres
nutriment Quantité DV
Eau 381.742 g 0%
Cendres 3.965 g 0%