SaharDiet

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Cowpeas with Rice - BeeaaB - SaharDiet

Cooking time in an hour

Servings 8 Person

BeeaaB Point: 14

BeeaaB

A fragrant vegetarian dish!

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Cowpeas with Rice and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

Carbohydrate

12%

Protein

Threonine

11%

Isoleucine

13%

Leucine

11%

Lysine

Valine

13%

Tryptophan

15%

Histidine

11%

Tyrosine + Phenylalanine

Methionine + Cysteine

Fat

Essential Fatty Acids (PUFA)

Omega-3

Omega-6

MUFA

SFA

Fiber

Water

Total Sugar

Vitamins

vitamin c

1% >

Thiamine vitamin b1

28%

Riboflavin vitamin b2

Niacin vitamin b3

11%

Pantothenic acid vitamin b5

Pyridoxine vitamin b6

Folate vitamin b9

17%

Choline

vitamin a

1% >

vitamin k

vitamin e

Minerals

Calcium

Iron

37%

Magnesium

Sodium

Zinc

Selenium

Potassium

Phosphorus

15%

Manganese

22%

Copper

21%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Ingredients for Bean Pilau

Food itemValue

Rice, white, medium-grain, cooked, unenriched864 gr

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.2 bowl (240 gr)

Spices, dill weed, dried4 Tbsp (16 gr)

Oil, olive, salad or cooking3 Tbsp (18 gr)

Spices, saffron0.1 gr

Salt, table0.5 tsp (2 gr)

bean recipe

First, we wash 100 grams of beans and soak them in enough water for 6 hours. During this time, we change its water several times to remove its swelling. Then put the beans in a suitable container with water on the heat and when the water boils, drain it once and pour water on it again and put it on the heat to cook and then set it aside. Tip: To reduce the puffiness of the beans, you can slice a cucumber and add it to the beans while cooking. When the water boils, the cucumber will be cooked a little later. Remove it from the pot before it becomes mushy.

rice recipe

First, we wash 2 cups of rice (320 grams) well and then pour it into a suitable container and add enough water to it. (One and a half cups of water is needed for each cup of rice). Then add half a teaspoon (2 grams) of salt to it and put it on high heat until the water boils. After boiling, adjust the heat to medium. Then add 4 tablespoons (16 grams) of dry dill, 3 tablespoons (18 grams) of olive oil, and 240 grams of boiled cowpeas, mix gently and wait until the rice water runs out. After the rice water is finished, we collect the rice in the middle of the container in a cone shape, make several holes on the rice with the end of a spoon. We put the lid of the container on it and wait for it to steam inside the container for 2-3 minutes and then reduce the heat until the rice is completely cooked on a gentle flame. In the last 5 minutes of cooking, we add 0.1 grams of brewed saffron on the rice. You can eat bean paste with yogurt or salad.