Moroccan Stewed Cowpeas with Kale

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Moroccan Stewed Cowpeas with Kale
120 min.
8
209kcal

Suggestions


Experience the vibrant flavors of Morocco with our delightful Moroccan Stewed Cowpeas with Kale. This nourishing dish is not only a feast for the senses but also packed with health benefits, making it the perfect choice for those seeking a gluten-free and dairy-free meal. With its rich blend of spices, including cumin, ginger, and cayenne pepper, every bite delivers a warm and inviting taste that will transport you straight to the bustling souks of Marrakech.

Prepare to impress your guests with this wholesome recipe, designed to serve up to eight people, making it an ideal option for gatherings or family dinners. The combination of hearty cowpeas, tender kale, and ripe diced tomatoes creates a satisfying stew that is both filling and nutritious, boasting just 209 calories per serving. Not only is this dish delicious, but it's also very healthy, ensuring you can enjoy every spoonful without any guilt.

Ready in just two hours, this recipe is perfect for those who appreciate the slow-cooked goodness of a traditional stew. The magic happens in a heavy-bottomed dutch oven, where the succulent flavors meld together beautifully. Whether enjoyed as a soup, a starter, or an enticing antipasti, Moroccan Stewed Cowpeas with Kale promises to become a beloved staple in your culinary repertoire. Indulge in this wonderful dish, and let the vibrant aromas fill your kitchen, inviting everyone to gather around the table!

Ingredients

  • 28 oz canned tomatoes diced canned
  • teaspoon cayenne pepper 
  • servings chicken stock see as needed to taste
  •  cinnamon sticks whole
  • clove garlic peeled roughly chopped
  • teaspoon ground cumin 
  • teaspoon ground ginger 
  • bunch kale thick roughly chopped
  • tablespoon olive oil 
  • pound eyes peas black
  • servings salt and pepper as needed
  • teaspoon african berber spice mix (substitute paprika)
  •  star anise whole

Equipment

  • dutch oven

Directions

  1. Rinse the beans well,
  2. Drain and set aside.
  3. Heat the oil in a large heavy bottomed dutch oven set over medium heat.
  4. Add the onions and garlic and cook, stirring often until the onions soften and the garlic is fragrant.
  5. Add the beans, stirring to coat and cook an additional 2 minutes.
  6. Add the cumin, paprika, ginger, cayenne, cinnamon stick, star anise, and tomatoes with their liquid and enough water to cover the beans by about 1-inch. Bring the beans to a simmer, add 2 or 3 teaspoons salt then lower the heat and cook covered, stirring occasionally until the beans are softened somewhat and most of the liquid is mostly absorbed; about 45 minutes to 1 hour. Watch the liquid level carefully and add more water if needed.
  7. Add enough chicken stock to cover the beans by about 1-inch (or more if you prefer to serve this as a soup). Bring the mixture to a boil, lower heat and simmer until the beans are tender but not mushy. About 15 minutes.
  8. Remove the cinnamon stick and star anise.
  9. Add the kale, stirring to incorporate until it is just wilted. Adjust seasoning and serve with sour cream or crumbled feta cheese (optional).

Nutrition Facts

Calories209kcal
Protein21.2%
Fat30.24%
Carbs48.56%

Properties

Glycemic Index
24.54
Glycemic Load
4.42
Inflammation Score
-9
Nutrition Score
22.577826033468%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Isorhamnetin
3.84mg
Kaempferol
7.61mg
Myricetin
0.02mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:208.64kcal
10.43%
Fat:7.3g
11.22%
Saturated Fat:1.39g
8.71%
Carbohydrates:26.36g
8.79%
Net Carbohydrates:19.9g
7.24%
Sugar:11.59g
12.88%
Cholesterol:7.2mg
2.4%
Sodium:680.52mg
29.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.51g
23.02%
Vitamin K:89.49µg
85.23%
Vitamin C:48.2mg
58.43%
Vitamin A:2397.22IU
47.94%
Manganese:0.75mg
37.67%
Vitamin B3:6.49mg
32.44%
Fiber:6.46g
25.83%
Vitamin B2:0.4mg
23.28%
Vitamin B6:0.45mg
22.51%
Vitamin B1:0.33mg
22.31%
Potassium:767.96mg
21.94%
Copper:0.44mg
21.75%
Iron:3.48mg
19.32%
Folate:73.69µg
18.42%
Phosphorus:173.16mg
17.32%
Vitamin E:2.2mg
14.69%
Magnesium:57.87mg
14.47%
Calcium:117.27mg
11.73%
Selenium:7.48µg
10.68%
Zinc:1.45mg
9.65%
Vitamin B5:0.37mg
3.68%
Source:SippitySup