Recipes · Ghanaian · Main Courses
Waakye (Rice and Beans)
One serving has 386 kcal and 14 g protein, and at least a fifth of a woman's daily need of folate (104%), manganese (77%), thiamin (68%), copper (49%), iron (35%) and phosphorus (35%). Ready in 280 minutes.
- Preparation: 240 min
- Cooking: 40 min
- Makes: 1 serving (332 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Rice, white, medium-grain
- 40 g Black-eyed peas, dried
- 1 g Baking soda
- 1 g Salt
- 220 g Water
Method
- Soak the black-eyed peas in water for at least 4 hours, then drain.
- Put the beans in a pot with the water and a pinch of the baking soda (which helps give waakye its traditional reddish-brown color, standing in for dried sorghum leaves); bring to a boil and cook for 25-30 minutes until nearly tender.
- Add the rice and salt, stir, and bring back to a boil.
- Reduce to a low simmer, cover, and cook for 15-18 minutes until the rice is tender and the water is absorbed.
- Fluff gently and serve, traditionally with a pepper sauce and gari or a stew on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 386 kcal | 18% |
| Carbohydrates | 79.5 g | |
| Water | 234 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 14 g | 29% |
| Tryptophan | 0.17 g | |
| Threonine | 0.52 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.1 g | |
| Lysine | 0.8 g | |
| Methionine | 0.24 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.73 g | |
| Histidine | 0.4 g | |
| Fat | 0.91 g | |
| Monounsaturated | 0.17 g | |
| Polyunsaturated | 0.33 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.23 g | |
| Saturated | 0.24 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 57.1 mg | 6% |
| Copper | 0.44 mg | 49% |
| Iron | 6.4 mg | 35% |
| Magnesium | 100 mg | 32% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 245 mg | 35% |
| Potassium | 505 mg | 11% |
| Selenium | 14.2 µg | 26% |
| Sodium | 677 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 4.4 mg | 31% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 415 µg | 104% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 37.9 mg | 9% |
| Vitamin A | 1.2 µg | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.23 mg | 2% |
| Vitamin K | 2 µg | 2% |
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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