4 Serves
113 Mins
Peel and chop the cassava and plantains into chunks, then boil them in a large pot with water until tender.
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Vitamin E
1 mg / 15 mgVitamin K
18 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
6 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
0 µg / 2.4 µgFolate
190 µg / 400 µgCalcium
244 mg / 1,300 mgIron
5 mg / 18 mgMagnesium
210 mg / 420 mgPhosphorus
256 mg / 1,250 mgPotassium
1277 mg / 4,700 mgSodium
1973 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
12 µg / 55 µgFiber
8 g / 28 gSugar
10 g / 50 gSaturated Fat
2 g / 20 gCholesterol
17 mg / 300 mgCaffeine
0 mgNet Carbs
43 gAlcohol
0 g
Heat olive oil in a separate large pot and sauté the chopped onions and minced garlic until fragrant.
Add the assorted vegetables and vegetable broth to the pot, bringing the mixture to a gentle simmer for 30 minutes.
While the soup simmers, transfer the boiled cassava and plantains to a large mortar and pound with a pestle until smooth and elastic.
Season the soup with salt and black pepper to taste, then serve the hot soup alongside the freshly pounded Fufu.
33
g36
g7
g
