West African black-eyed pea stew

West African black-eyed pea stew recipe videos

West African black-eyed pea stew, often called 'akara' or 'moin-moin' when fried or steamed, is a savory, protein-rich dish originating from West Africa. It typically features black-eyed peas as the star ingredient, cooked with onions, tomatoes, peppers, and often fish or meat in a flavorful broth. This hearty stew is a staple in countries like Nigeria, Ghana, and Senegal, served with rice, fufu, or bread.

🍽️ Nutrition at a glance

This stew is a balanced meal, high in plant-based protein and complex carbohydrates from the black-eyed peas, with moderate fat depending on added oils or meats. It provides key nutrients like fiber, iron, folate, and potassium, with a rough calorie estimate of 300-400 kcal per typical serving.

Nutrition breakdown

Calories	350 kcal
Protein	18 g
Carbs	45 g
Fat	10 g
Fiber	12 g
Sugar	6 g
Sodium	600 mg
Iron	4 mg
Folate	200 mcg
Potassium	500 mg
Magnesium	80 mg
Zinc	3 mg
Vitamin C	15 mg
Vitamin B6	0.4 mg
Phosphorus	250 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, black-eyed peas are often eaten on New Year's Day in West Africa and the African diaspora for good luck and prosperity. Nutritionally, the combination of legumes with tomatoes and peppers enhances iron absorption, making it a smart choice for plant-based diets.