Elham56

Cowpeas Stew - BeeaaB - Elham56

Cooking time in 2 hours

Servings 2 Person

BeeaaB Point: 15

BeeaaB

The nightingale beans are rich in fiber, protein, iron, magnesium, vitamin A and vitamin C, as well as minerals and nutrients, which are good for the health of bones, muscles, strengthening the body's immune system, treating anemia and hair loss.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Cowpeas Stew 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

13%

Carbohydrate

15%

Protein

12%

Threonine

33%

Isoleucine

37%

Leucine

31%

Lysine

30%

Valine

35%

Tryptophan

44%

Histidine

37%

Tyrosine + Phenylalanine

47%

Methionine + Cysteine

23%

Fat

Essential Fatty Acids (PUFA)

Omega-3

26%

Omega-6

MUFA

SFA

Trans fats

1% >

Fiber

38%

Water

Total Sugar

14%

Vitamins

vitamin c

Thiamine vitamin b1

35%

Riboflavin vitamin b2

15%

Niacin vitamin b3

18%

Pantothenic acid vitamin b5

30%

Pyridoxine vitamin b6

25%

Folate vitamin b9

90%

Choline

12%

vitamin a

vitamin d

1% >

vitamin k

vitamin e

Minerals

Calcium

Iron

68%

Magnesium

28%

Sodium

17%

Zinc

23%

Selenium

14%

Potassium

25%

Phosphorus

45%

Manganese

48%

Copper

76%

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 nightingale eye feed

Food itemValue

Tomato products, paste, homemade1 Tbsp (18 gr)

Oil, canola1 Tbsp (6 gr)

Salt, table1 gr

Spices, pepper, black1 gr

Spices, turmeric, ground1 gr

Lime juice6 gr

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt336 gr

Onions, cooked26 gr

Potatoes, boiled, cooked without skin, flesh, without salt71 gr

Mushrooms, white, boiled, drained, without salt48 gr

Cooking cowpea food

First, we soak 140 grams of raw cowpeas for 12 to 24 hours and change the water several times. Now heat 50 grams of finely chopped raw onion with 3 spoons of water on a low flame until it becomes soft and less oil is consumed. Add a spoonful of canola oil to the onion, then add the homemade paste, which is the same tomato that we pureed and cooked until its juice is drawn, to the onion until both are roasted. We add turmeric spice, salt, pepper, cowpeas and 75 grams of finely chopped raw potatoes. Now we add one liter of water and cook for 2 hours. In the last half hour, we add 85 grams of chopped raw mushrooms so that the food fits.