Healthier Baked Akara/Koose

BAKED KOOSE/AKARA

BAKED KOOSE/AKARA
BAKED KOOSE/AKARA
BAKED KOOSE/AKARA

Akara, as it’s called in Nigeria, or Koose in Ghana is a popular deep-fried bean-based breakfast food made from black-eyed beans, red chillis and other ingredients. It’s usually eaten alongside a porridge such as Hausa Koko in Ghana.

As we know, black-eyed beans are super nutritious as they are rich in fibre, protein, iron and many vitamins and minerals. Eating them for breakfast is a great way to increase energy for the day as they are also high in carbohydrates which provides slow-release energy.

Although akara/koose is super nutritious in itself, the deep-fried nature of the dish increases its calorie content and personally, makes me feel a bit sluggish as opposed to feeling energised after eating it.

This is why I decided to experiment with a baked version which is lower in oil. I’ve never seen a baked version of this dish but when I tried it out, I absolutely loved it! The baked version keeps the flavour and texture of the bean cake without making you feel sluggish from the excess oil used in cooking.

I’m so excited to share this recipe so without further ado, here it is!

BAKED KOOSE/AKARA

Baked Koose/Akara

  • 400g raw black-eyed peas (beans)
  • 2 spring onions
  • 3 red chillis ((quantity to taste))
  • Salt to taste
  • 2 tbsp coconut oil
  • 1 red onion
  1. Soak your beans overnight. In the morning, add beans to a bowl, add water and peel the skins off.
  2. Add your beans to a blender with a tiny splash of water for blending. Add chopped red onion and chopped chillis. Blend into a thick mixture. (If it’s too thin you can add flour to the recipe).
  3. When blended, add to a bowl and mix in salt and chopped spring onions.
  4. Line a muffin tray with coconut oil and add you mixture into the holes.
  5. Place in a pre-heated oven at about 180°C for at least 20 minutes or until the centre is cooked. You will know it’s cooked when the top of the muffins feel firm. In the last 2 minutes of cooking, add 1/2 tsp coconut oil to each muffin to crisp up the top.
  6. When ready, let cool down for 10 minutes and enjoy with avocados, salad or your morning porridge.

I hope you enjoy this recipe and send a picture when you try it!

Bryanne Hackman
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