Recipes · Nigerian · Side Dishes
Dan Wake (Bean Dumplings in Peanut Dressing)
One serving has 411 kcal and 21 g protein, and at least a fifth of a woman's daily need of folate (110%), manganese (81%), copper (74%), thiamin (65%), phosphorus (51%) and magnesium (50%). Ready in 290 minutes.
- Preparation: 260 min
- Cooking: 30 min
- Makes: 1 serving (194 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten, peanut
Ingredients
- 60 g Black-eyed peas, dried
- 20 g Flour, all-purpose
- 60 g Water
- 0.5 g Salt
- 20 g Peanut butter
- 10 g Tomato paste
- 3 g Chili peppers, red, raw
- 20 g Onions, raw
Method
- Soak the black-eyed peas for at least 4 hours, then drain and blend with the flour, water and salt into a thick paste.
- Shape the paste into thin logs or ropes and drop them into a pot of boiling water.
- Cook for 20-25 minutes until firm, then lift out and slice into rounds once cool enough to handle.
- For the dressing, whisk the peanut butter with a little warm water, then stir in the tomato paste, chopped onion and chili.
- Toss the sliced dumplings with the peanut dressing and serve as a side or light snack.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 411 kcal | 19% |
| Carbohydrates | 59.8 g | |
| Water | 97.5 mL | |
| Fiber | 8.7 g | 29% |
| Protein | 21.4 g | 45% |
| Tryptophan | 0.21 g | |
| Threonine | 0.61 g | |
| Isoleucine | 0.66 g | |
| Leucine | 1.2 g | |
| Lysine | 1 g | |
| Methionine | 0.24 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.95 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.77 g | |
| Histidine | 0.5 g | |
| Fat | 11.3 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.31 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 89.3 mg | 9% |
| Copper | 0.67 mg | 74% |
| Iron | 6.6 mg | 37% |
| Magnesium | 156 mg | 50% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 359 mg | 51% |
| Potassium | 942 mg | 20% |
| Selenium | 13.7 µg | 25% |
| Sodium | 299 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.71 mg | 65% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 439 µg | 110% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 62.2 mg | 15% |
| Vitamin A | 10.8 µg | 2% |
| Vitamin C | 8.9 mg | 12% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 4.7 µg | 5% |
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 breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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