Cowpea in Wolof, Soso in Mandinka, also known as black-eyed pea or cowpea, is a very common bean variety in sub-Saharan Africa. Its nutritional qualities make it an ideal ingredient in the fight against famine. Cowpeas can even be substituted for meat, thanks to their high protein content.
Its protein content ranges from 20 to 25%, more than double that of most conventional cereals. Rich in folic acid, an important element in the fight against foetal malformation, it is also rich in iron, zinc and calcium. In Senegal, it is often cooked as a stew with a good tomato sauce, accompanied by meat.
Here's a simple and delicious recipe using readily available products: cowpea ragout with fish and moringa.
Ingredients for 6 people
- 250g cowpeas
- 2 large onions
- ½ jar tomato flesh
- 1 kg grouper or other
- 1 vegetarian pepper
- A dozen dried tomatoes
- 1 tablespoon moringa powder
- 2 carrots
- ½ bunch coriander
- 4 garlic cloves
- 1 medium-sized lemon
- Pepper
- Paprika
- Salt
- 1 teaspoon honey
Preparation
- In a bowl, soak cowpeas in boiling water for 1 hour (Sion soaks them the day before in cold water).
- After an hour, cook the cowpeas in double their volume for 30min.
- Place the chopped fish flesh, half the coriander, two cloves of garlic, chilli, sun-dried tomatoes, pepper and moringa powder in the blender. Blend and shape into regular balls.
- In a Dutch oven, sauté the diced onions. Allow to brown, then add the tomato, salt and remaining chopped garlic. After 3 minutes, add 800ml water. Cover and simmer.
- When the mixture begins to boil, add the fish balls, cubed carrots and cowpea. Simmer the stew until the sauce thickens. Add pepper, paprika, honey, lemon and a teaspoon of moringa (optional). Adjust seasoning. Serve with bread or fried potatoes.
Cowpea is rich in protein. Its percentage varies between 20 and 25%, more than double that of most conventional cereals. Rich in folic acid, an important element in the fight against foetal malformation, it is also rich in iron, zinc and calcium. This recipe can be made without VEGGIE fish, or with chicken or meat instead.