Recipes · Nigerian · Main Courses
Ewa Aganyin
One serving has 494 kcal and 22 g protein, and at least a fifth of a woman's daily need of folate (144%), copper (90%), manganese (79%), thiamin (72%), magnesium (56%) and phosphorus (56%). Ready in 300 minutes.
- Preparation: 255 min
- Cooking: 45 min
- Makes: 1 serving (449 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 90 g Black-eyed peas, dried
- 20 g Palm oil
- 8 g Chili peppers, red, raw
- 30 g Onions, raw
- 1 g Salt
- 300 g Water
Method
- Soak the black-eyed peas in plenty of water for at least 4 hours, then rub them between your hands to loosen the skins, and drain.
- Put the peas in a pot with the water, bring to a boil, then simmer for about 40-45 minutes until completely soft and starting to break down; season with half the salt.
- Meanwhile, blend or finely chop the chili with half the onion.
- Warm the palm oil in a small pan until it loosens, then add the chili-onion mixture and the remaining onion and fry for 6-8 minutes until softened and the oil turns a deep red.
- Mash the cooked beans lightly, just enough to break them down while leaving some texture, and season with the remaining salt.
- Spoon the mashed beans into a bowl and top generously with the hot pepper sauce to serve, traditionally with sliced bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 494 kcal | 23% |
| Carbohydrates | 57.5 g | |
| Water | 344 mL | |
| Fiber | 10.2 g | 34% |
| Protein | 21.6 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 | 0.66 g | |
| Fat | 21.2 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 116 mg | 12% |
| Copper | 0.81 mg | 90% |
| Iron | 7.6 mg | 42% |
| Magnesium | 173 mg | 56% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 394 mg | 56% |
| Potassium | 1,070 mg | 23% |
| Selenium | 8.3 µg | 15% |
| Sodium | 416 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) | 577 µg | 144% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 88 mg | 21% |
| Vitamin A | 6.5 µg | 1% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 7.3 µg | 8% |
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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