Recipes · Ghanaian · Snacks
Koose (Ghanaian Bean Fritters)
One serving has 499 kcal and 22 g protein, and at least a fifth of a woman's daily need of folate (145%), copper (88%), manganese (80%), thiamin (72%), phosphorus (57%) and magnesium (56%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (156 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 90 g Black-eyed peas, dried
- 35 g Onions, raw
- 6 g Chili peppers, red, raw
- 4 g Ginger, fresh
- 20 g Vegetable oil
- 1 g Salt
Method
- Soak the black-eyed peas in plenty of water for at least 2 hours, then rub the beans between your hands or in a sieve under running water to loosen and remove the skins; drain.
- Blend the skinned beans with the onion, chili, ginger and salt, adding only a splash of water, until you have a thick, smooth, whippable batter.
- Whisk the batter vigorously by hand for 2-3 minutes, or beat with an electric mixer, until it turns pale and airy.
- Heat the oil in a small, deep pan to about 175°C (350°F).
- Carefully drop tablespoons of the batter into the hot oil and fry in batches for 3-4 minutes, turning once, until deep golden brown and cooked through.
- Lift out with a slotted spoon onto paper towels to drain, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 499 kcal | 24% |
| Carbohydrates | 58.5 g | |
| Water | 50.4 mL | |
| Fiber | 10.3 g | 35% |
| Protein | 21.7 g | 45% |
| Tryptophan | 0.27 g | |
| Threonine | 0.82 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.6 g | |
| Lysine | 1.4 g | |
| Methionine | 0.3 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.69 g | |
| Valine | 1 g | |
| Histidine | 0.67 g | |
| Fat | 21.2 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 12 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.4 g | |
| Saturated | 3.4 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 109 mg | 11% |
| Copper | 0.79 mg | 88% |
| Iron | 7.6 mg | 42% |
| Magnesium | 172 mg | 56% |
| Manganese | 1.4 mg | 80% |
| Phosphorus | 396 mg | 57% |
| Potassium | 1,088 mg | 23% |
| Selenium | 8.3 µg | 15% |
| Sodium | 404 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 578 µg | 145% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 89.2 mg | 21% |
| Vitamin A | 5.6 µg | 1% |
| Vitamin C | 12.8 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 42.3 µg | 47% |
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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