Waakye

  • Vegan
  • Lactose free
  • Gluten free

Derived from ingredients – check the package label.

  • Good for lunch

Less suited for breakfast, for dinner.

Ghanaian rice and black-eyed peas cooked with dried sorghum leaves, which give the typical red-brown colour; 5 portions without accompaniments.

5 servingsFinal yield 2,127 g

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Ingredients

  • 300 gCowpeas, common (blackeyes, crowder, southern), mature seeds, raw
  • 300 gBeverages, water, tap, drinking
  • 8 gSorghum grain not counted – removed
  • 1 gLeavening agents, baking soda
  • 450 gRice, white, long-grain, regular, raw, unenriched
  • 1,600 gBeverages, water, tap, drinking
  • 6 gSalt, table

Method

  1. Pick over and rinse the black-eyed peas and soak them in 1 l cold water for 8 hours. Discard the soaking water.
  2. Put the peas in a pot with 1200 g water, the rinsed sorghum leaves and the baking soda. Bring to a boil and simmer with the lid ajar for 40 minutes until the peas are almost tender and the water is dark red-brown.
  3. Add the rinsed rice, the remaining 400 g water and the salt, stir, cover and cook on low heat for 25 minutes until the rice absorbs the liquid.
  4. Remove from the heat and rest for 10 minutes. Remove the sorghum leaves, fluff the waakye and divide into 5 portions.

Recipe tradition

Not yet verified

This recipe has not been checked against a documented culinary reference.

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Nutrition

Calculated from the selected ingredients; not a laboratory measurement.

Whole recipe

Energy
2,650.5 kcal
Protein
102.6 g
Fat
6.8 g
Total carbohydrate (by difference)
539.9 g
Total dietary fibre (USDA)
37.7 g
Saturated fatty acids
1.8 g
Sodium
2,745.6 mg
Salt (sodium × 2.5)
6.9 g

Per serving

Energy from macronutrients
Protein: 20.5 g, 16%Fat: 1.4 g, 2%Total carbohydrate (by difference): 108 g, 82%530.1 kcalper serving
  • Protein20.5 g16%
  • Fat1.4 g2%
  • Total carbohydrate (by difference)108 g82%

Share of energy from protein, fat and carbohydrate (4 / 9 / 4 kcal per g), not share by weight.

Energy
530.1 kcal
Protein
20.5 g
Fat
1.4 g
Total carbohydrate (by difference)
108 g
Total dietary fibre (USDA)
7.5 g
Saturated fatty acids
0.36 g
Sodium
549.1 mg
Salt (sodium × 2.5)
1.4 g

Per 100 g of finished food

Energy
124.6 kcal
Protein
4.8 g
Fat
0.32 g
Total carbohydrate (by difference)
25.4 g
Total dietary fibre (USDA)
1.8 g
Saturated fatty acids
0.08 g
Sodium
129.1 mg
Salt (sodium × 2.5)
0.32 g

Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.

A dash means the value is unknown, not zero.

Calculation limitations

  • Nutrition is a calculated estimate, not a laboratory measurement.
  • The final yield is an editorial estimate.
  • Some ingredient quantities use documented estimates or household-measure assumptions.
  • The number of servings is an editorial estimate (midpoint of the source range or based on the dish type and energy).
  • Some specific ingredients are represented by the closest generic food with the same culinary function.
  • Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
  • Some process effects could not be resolved in this calculation.

Allergens

Contains none of the 14 main allergens.

Derived from ingredients – check the package label.

Food data sources

  • USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal