Recipes · Nigerian · Soups and Broths
Gbegiri (Smooth Bean Soup)
One serving has 491 kcal and 22 g protein, and at least a fifth of a woman's daily need of folate (143%), copper (91%), manganese (81%), thiamin (71%), magnesium (56%) and phosphorus (56%). Ready in 300 minutes.
- Preparation: 260 min
- Cooking: 40 min
- Makes: 1 serving (369 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: soy
Ingredients
- 90 g Black-eyed peas, dried
- 20 g Palm oil
- 5 g Natto
- 3 g Chili peppers, red, raw
- 0.5 g Salt
- 250 g Water
Method
- Soak the black-eyed peas for at least 4 hours, then rub off and discard the skins and drain.
- Boil the peeled peas in the water for 35-40 minutes until completely soft and falling apart.
- Blend or mash the beans right in their cooking liquid until smooth.
- Return to the pot, stir in the palm oil, crumbled natto (standing in for iru) and chili, and simmer for 8-10 minutes, thinning with a little water if needed.
- Season with the salt and serve hot, traditionally alongside amala and ewedu soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 54.9 g | |
| Water | 266 mL | |
| Fiber | 9.8 g | 33% |
| Protein | 22.2 g | 46% |
| Tryptophan | 0.27 g | |
| Threonine | 0.85 g | |
| Isoleucine | 0.91 g | |
| Leucine | 1.7 g | |
| Lysine | 1.5 g | |
| Methionine | 0.31 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.71 g | |
| Valine | 1.1 g | |
| Histidine | 0.68 g | |
| Fat | 21.7 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 118 mg | 12% |
| Copper | 0.82 mg | 91% |
| Iron | 7.9 mg | 44% |
| Magnesium | 175 mg | 56% |
| Manganese | 1.5 mg | 81% |
| Phosphorus | 392 mg | 56% |
| Potassium | 1,047 mg | 22% |
| Selenium | 8.6 µg | 16% |
| Sodium | 219 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.78 mg | 71% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 571 µg | 143% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 88.5 mg | 21% |
| Vitamin A | 4.1 µg | 1% |
| Vitamin C | 6.3 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 7.7 µg | 9% |
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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