Recipes · Cameroonian · Side Dishes
Koki (Steamed Black-Eyed Pea Pudding)
One serving has 535 kcal and 25 g protein, and at least a fifth of a woman's daily need of vitamin K (223%), folate (179%), manganese (107%), copper (102%), thiamin (82%) and magnesium (71%). Ready in 320 minutes.
- Preparation: 260 min
- Cooking: 60 min
- Makes: 1 serving (274 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Black-eyed peas, dried
- 20 g Palm oil
- 40 g Spinach, raw
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 1 g Salt
- 80 g Water
Method
- Soak the black-eyed peas in water for at least 4 hours (or overnight), then rub off and discard the skins and drain.
- Blend the peeled peas with the water, chopped onion and chili until you have a smooth, thick batter.
- Stir in the palm oil, chopped spinach and salt until evenly combined.
- Spoon the batter into small greased ramekins or banana-leaf parcels and cover each tightly.
- Steam over simmering water for 45-60 minutes until firm and set all the way through.
- Unwrap and serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 535 kcal | 25% |
| Carbohydrates | 64.5 g | |
| Water | 158 mL | |
| Fiber | 12 g | 41% |
| Protein | 25.1 g | 52% |
| Tryptophan | 0.31 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.7 g | |
| Methionine | 0.36 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.81 g | |
| Valine | 1.2 g | |
| Histidine | 0.76 g | |
| Fat | 21.5 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 160 mg | 16% |
| Copper | 0.92 mg | 102% |
| Iron | 9.4 mg | 52% |
| Magnesium | 220 mg | 71% |
| Manganese | 1.9 mg | 107% |
| Phosphorus | 454 mg | 65% |
| Potassium | 1,389 mg | 30% |
| Selenium | 9.6 µg | 17% |
| Sodium | 440 mg | |
| Zinc | 3.6 mg | 46% |
| Thiamin (vitamin B1) | 0.9 mg | 82% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 717 µg | 179% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 105 mg | 25% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 200 µg | 223% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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