This super simple black-eyed beans (cowpeas) in tomato and mackerel sauce is rich in fibre, quality proteins and omega-3 fats! It makes the perfect blood sugar-friendly breakfast, lunch or dinner.
Nutrition Highlights
Calcium – works with vitamin D, the parathyroid hormone and the RAAS system to maintain blood pressure. A low-calcium diet is associated with high blood pressure. Per serving, this meal provides 243 mg or 34.7% of the daily recommended nutrient intake (RNI) of calcium.
Magnesium – functions very closely with calcium and phosphorus. It is crucial for blood sugar regulation and transmitting signals between the muscles and nerves. Per serving, this meal provides 101 mg or 33.6% of the daily RNI of magnesium.
Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure. Per serving, this meal provides 1128 mg or 32.2% of the daily RNI of potassium.
Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 119 mcg or 29.8% of the RNI of folate.
How to Cook Black-Eyed Beans in Tomato & Mackerel Sauce
Preparation time: 5 minutes | Cooking time: 20 minutes | Serves 2
Ingredients
1 x 400g tin black-eyed peas, rinsed and drained
200g cherry tomatoes, chopped
1 tablespoon, tomato puree or paste
1 heaped tablespoon, ground crayfish
1 small onion, finely chopped
1 large garlic clove, finely chopped
1 tin mackerel fillets in spring water
½ teaspoon vegetable bouillon
1 tablespoon smoked paprika
Large handful spinach, finely chopped
1 tablespoon olive oil
Directions
- Heat olive oil in a medium non-stick frying pan over medium heat. Fry onions for one minute until softened.
- Add crayfish, chopped cherry tomatoes, tomato paste, and paprika. Fry for two minutes, stirring frequently then add black-eyed peas, garlic, and mackerel fillets with spring water and vegetable bouillon. Stir well then add a small splash of water and cook on a simmer for 10 minutes with the lid on.
- Take the pan off the heat, stir in the chopped spinach and divide the beans between two bowls. Garnish with extra chopped spinach, black pepper and chilli flakes, if desired.
Black-eyed Beans (Cowpeas) in Tomato & Mackerel Sauce
- Prep Time: 5
- Cook Time: 20
- Total Time: 25 minutes
- Yield: Serves 2
Description
This super simple black-eyed beans (cowpeas) in tomato and mackerel sauce is rich in fibre, quality proteins and omega-3 fats!
Ingredients
- 1 x 400g tin black-eyed peas, rinsed and drained
- 200g cherry tomatoes, chopped
- 1 tablespoon, tomato puree or paste
- 1 heaped tablespoon, ground crayfish
- 1 small onion, finely chopped
- 1 large garlic clove, finely chopped
- 1 tin mackerel fillets in spring water
- ½ teaspoon low-sodium vegetable bouillon
- 1 tablespoon smoked paprika
- Large handful spinach, finely chopped
- 1 tablespoon olive oil
Instructions
1. Heat olive oil in a medium non-stick frying pan over medium heat. Fry onions for one minute until softened.
2. Add crayfish, chopped cherry tomatoes, tomato paste, and paprika. Fry for two minutes, stirring frequently then add black-eyed peas, garlic, mackerel fillets with spring water and vegetable bouillon. Stir well then add a small splash of water and cook on a simmer for 10 minutes with the lid on.
3. Take the pan off the heat, stir in the chopped spinach and divide the beans between two bowls. Garnish with extra chopped spinach, black pepper and chilli flakes, if desired.
Notes
You can swap black-eyed beans for any other beans, such as kidney beans, chickpeas, borlotti beans or haricot beans,
Nutrition
- Serving Size: Per Serving
- Calories: 301
- Sugar: 9g
- Fat: 9g
- Saturated Fat: 2g
- Carbohydrates: 33g
- Fiber: 13g
- Protein: 26g
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