Emprimir
Correo Electrónico
 |
Ingredientes
- Moroccan Stewed Cow Peas with Kale serves 8 CLICK here for a printable recipe
- 2 T olive oil
- 2 medium onions, roughly chopped
- 4 clv garlic, peeled and roughly chopped
- 1 lb cow peas or black eyes peas
- 1 t ground cumin
- 1 t paprika
- 1 t ground ginger
- 1 t cayenne pepper
- 1 whole cinnamon stick
- 1 whole star anise
- 1 (28 oz) can diced tomatoes
- chicken stock, to taste as needed
- 1 bn kale, thick veins removed and roughly chopped
- salt and pepper as needed
- sour cream or crumbled feta as garnish (optional)
View Full Recipe at Sippity Sup-Serious Fun Food
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 456g | |
| Calories 253 | |
| Calories from Fat 96 | 38% |
| Total Fat 10.94g | 14% |
| Saturated Fat 1.58g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 305mg | 13% |
| Potassium 1018mg | 29% |
| Total Carbs 38.03g | 10% |
| Dietary Fiber 8.0g | 27% |
| Sugars 13.53g | 9% |
| Protein 6.74g | 11% |
%20and%20added%20an%20African%20touch%20and%20used%20Moroccan%20spices.%3C/p%3E%3Cp%3EBrought%20across%20the%20Atlantic%20to%20the%20Caribbean%20in%20the%20holds%20of%20the%20same%20ships%20that%20carried%20slaves%20destined%20to%20eat%20them,%20cowpeas%20were%20introduced%20to%20America%20during%20this%20dark%20portion%20of%20our%20history.%20There%20are%20records%20of%20their%20cultivation%20in%20Jamaica%20as%20early%20as%201675.%20There%20is%20documented%20consumption%20of%20these%20beans%20in%20Florida%20in%201700%20and%20North%20Carolina%20in%201714.%3C/p%3E%3Cp%3ECowpeas%20were%20often%20known%20as%20a%20%22poor%20man's%22%20food;%20the%20landed%20gentry%20of%20the%20Eastern%20seaboard%20and%20early%20American%20colonies%20preferred%20the%20English%20Pea,%20Pisum%20sativum,%20and%20considered%20the%20cowpea%20simply%20that:%20peas%20grown%20to%20feed%20the%20cows.%3C/p%3E%3Cp%3EThough%20there%20is%20no%20evidence%20that%20he%20ate%20them%20himself,%20but%20George%20Washington%20imported%2040%20bushels%20of%20what%20he%20called%20%22pease%22%20from%20Jamaica%20in%201797%20to%20plant%20in%20his%20fields.%20So%20it%20does%20seem%20likely%20he%20used%20them%20as%20food%20for%20both%20slaves%20and%20livestock.%20Though%20he%20seems%20to%20have%20shunned%20these%20beans%20himself,%20he%20would%20probably%20be%20shocked%20to%20learn%20that%20his%20cattle,%20slaves,%20and%20sharecroppers%20were%20enjoying%20a%20much%20more%20nutritious%20diet%20than%20he.%3C/p%3E%3Cp%3EIt%20was%20not%20the%20only%20nutritional%20mistake%20made%20by%20Mr.%20Washington%20either.%20He%20was%20convinced%20that%20the%20tomato%20was%20poisonous%20and%20unfit%20for%20humans.%20But%20this%20did%20not%20stop%20his%20slaves%20or%20his%20poorer,%20but%20healthier%20neighbors%20from%20adding%20both%20crops%20to%20their%20diets.%3C/p%3E%3Cp%3ECowpeas%20consist%20of%20an%20average%20of%2024%25%20protein,%20they%20are%20rich%20in%20the%20amino%20acids%20lysine%20and%20tryptophan,%20and%20are%20most%20nutritious%20when%20eaten%20in%20combination%20with%20grains.%20The%20Southern%20custom%20of%20serving%20peas%20with%20cornbread,%20rice,%20or%20biscuits%20is%20a%20tradition%20that%20is%20actually%20healthy.%20This%20makes%20them%20an%20ideal%20food%20for%20vegetarians%20and%20people%20who%20limit%20their%20meat%20intake.%3C/p%3E%3Cp%3EWhen%20the%20cowpea%20reached%20the%20southern%20United%20States,%20it%20was%20a%20perfect%20marriage%20of%20plant,%20climate,%20and%20economic%20conditions.%20Southern%20farmers%20embraced%20the%20pea%20enthusiastically,%20and%20through%20the%20years,%20many%20varieties%20were%20developed.%20Each%20with%20colorful%20names%20like%20'Clay',%20'Red%20Ripper',%20'Calico',%20'Rattlesnake',%20'Whippoorwill',%20'Rouge%20et%20Noire',%20'Mississippi%20Silver',%20and%20'Texas%20Cream'.%20The%20variety%20I%20found%20are%20red%20and%20more%20closely%20related%20to%20its%20African%20ancestors%20than%20many%20of%20these%20varieties%20known%20in%20the%20south.%3C/p%3E%3Cp%3ENelson%20Mandela%20famously%20described%20cowpeas%20in%20his%20book%20Long%20Walk%20to%20Freedom.%20For%20this%20reason%20they%20have%20gained%20cultural%20significance%20in%20Africa%20and%20remain%20staple%20to%20millions%20there.%20It%20may%20not%20be%20easy%20to%20find%20African%20red%20cowpeas%20like%20I%20used%20in%20this%20recipe,%20but%20black-eyed%20peas%20are%20a%20closely%20related%20variety%20and%20could%20easily%20be%20substituted.%20My%20version%20is%20stewed%20and%20has%20North%20African%20flavors.%20It%20makes%20a%20great%20one-dish%20meal%20on%20a%20cold%20or%20rainy%20day.%3C/p%3E%3Cp%3EThey%20can%20be%20served%20over%20rice%20as%20in%20the%20southern%20tradition%20of%20'peas%20and%20rice'.%20But%20with%20a%20bit%20more%20broth%20they%20make%20a%20great%20soup%20too.%3C/p%3E%3Cp%3ECowpeas%20cook%20a%20bit%20faster%20than%20most%20beans,%20so%20watch%20them%20closely.%20Most%20recipes%20I%20saw%20said%20to%20soak%20the%20beans,%20but%20I%20found%20that%20unnecessary%20and%20liked%20the%20meatier%20texture%20that%20came%20from%20cooking%20them%20with%20out%20a%20pre-soak.%3C/p%3E%3Cp%3ERinse%20the%20beans%20well,%20Drain%20and%20set%20aside.%3C/p%3E%3Cp%3EHeat%20the%20oil%20in%20a%20large%20heavy%20bottomed%20dutch%20oven%20set%20over%20medium%20heat.%20Add%20the%20onions%20and%20garlic%20and%20cook,%20stirring%20often%20until%20the%20onions%20soften%20and%20the%20garlic%20is%20fragrant.%20Add%20the%20beans,%20stirring%20to%20coat%20and%20cook%20an%20additional%202%20minutes.%3C/p%3E%3Cp%3EAdd%20the%20cumin,%20paprika,%20ginger,%20cayenne,%20cinnamon%20stick,%20star%20anise,%20and%20tomatoes%20with%20their%20liquid%20and%20enough%20water%20to%20cover%20the%20beans%20by%20about%201-inch.%20Bring%20the%20beans%20to%20a%20simmer,%20add%202%20or%203%20teaspoons%20salt%20then%20lower%20the%20heat%20and%20cook%20covered,%20stirring%20occasionally%20until%20the%20beans%20are%20softened%20somewhat%20and%20most%20of%20the%20liquid%20is%20mostly%20absorbed;%20about%2045%20minutes%20to%201%20hour.%20Watch%20the%20liquid%20level%20carefully%20and%20add%20more%20water%20if%20needed.%3C/p%3E%3Cp%3EAdd%20enough%20chicken%20stock%20to%20cover%20the%20beans%20by%20about%201-inch%20(or%20more%20if%20you%20prefer%20to%20serve%20this%20as%20a%20soup).%20Bring%20the%20mixture%20to%20a%20boil,%20lower%20heat%20and%20simmer%20until%20the%20beans%20are%20tender%20but%20not%20mushy.%20About%2015%20minutes.%20Remove%20the%20cinnamon%20stick%20and%20star%20anise.%20Add%20the%20kale,%20stirring%20to%20incorporate%20until%20it%20is%20just%20wilted.%20Adjust%20seasoning%20and%20serve%20with%20sour%20cream%20or%20crumbled%20feta%20cheese%20(optional).%3C/p%3E){kind=link}