Blue Corn Mush Cake
Blue Corn Mush Cake, also known as 'Uapi' or 'Uapi K'ek' in some Indigenous communities, is a traditional dish made from ground blue cornmeal, water, and sometimes salt, cooked into a thick, porridge-like cake. It is a staple food of the Pueblo peoples of the American Southwest, particularly among the Hopi and Zuni nations. The dish is often served as a simple, hearty base for stews or with savory toppings.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with a moderate amount of plant-based protein. A typical serving provides a good amount of minerals like iron and magnesium, and generally contains around 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5 g |
| Carbs | 45 g |
| Fat | 1.5 g |
| Fiber | 6 g |
| Sugar | 1 g |
| Sodium | 150 mg |
| Iron | 2.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Potassium | 300 mg |
| Zinc | 1.2 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 2.0 mg |
| Folate | 45 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The deep blue-purple color of the corn comes from anthocyanins, powerful antioxidants also found in berries. This ancient grain variety is naturally gluten-free and has been cultivated for centuries, representing a vital part of the cultural and agricultural heritage of Southwestern Indigenous peoples.
