Recipes · Ghanaian · Side Dishes
Tubaani (Steamed Bean Pudding)
One serving has 436 kcal and 24 g protein, and at least a fifth of a woman's daily need of folate (160%), copper (97%), manganese (87%), thiamin (79%), phosphorus (62%) and magnesium (61%). Ready in 320 minutes.
- Preparation: 260 min
- Cooking: 60 min
- Makes: 1 serving (219 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Black-eyed peas, dried
- 10 g Vegetable oil
- 25 g Onions, raw
- 3 g Chili peppers, red, raw
- 1 g Salt
- 80 g Water
Method
- Soak the black-eyed peas for at least 4 hours, then rub off and discard the skins and drain.
- Blend the peeled peas with the water, onion and chili into a smooth, thick batter.
- Stir in the oil and salt until well combined.
- Spoon the batter into small greased ramekins or leaf parcels and cover 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 | 436 kcal | 21% |
| Carbohydrates | 62.6 g | |
| Water | 117 mL | |
| Fiber | 11.1 g | 37% |
| Protein | 23.9 g | 50% |
| Tryptophan | 0.29 g | |
| Threonine | 0.9 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.8 g | |
| Lysine | 1.6 g | |
| Methionine | 0.34 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.76 g | |
| Valine | 1.1 g | |
| Histidine | 0.73 g | |
| Fat | 11.3 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.87 mg | 97% |
| Iron | 8.4 mg | 46% |
| Magnesium | 188 mg | 61% |
| Manganese | 1.6 mg | 87% |
| Phosphorus | 433 mg | 62% |
| Potassium | 1,158 mg | 25% |
| Selenium | 9.1 µg | 17% |
| Sodium | 408 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.87 mg | 79% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 638 µg | 160% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 96.6 mg | 23% |
| Vitamin A | 4.4 µg | 1% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 23.9 µg | 27% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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