Akara

Moderate nutritional value

Nigerian deep-fried fritters of skinned, blended black-eyed peas.

Akara — photo 1

Akara are West African fritters of soaked, skinned black-eyed peas blended with onion and scotch bonnet, whipped into a light batter and deep-fried; in Nigeria they are a common breakfast with pap or bread. Four fritters (120 g) have about 330 kcal, 13 g of protein, 17 g of fat, mostly absorbed frying oil, and 3 g of fiber, since the skins are removed. Draining them well on paper towels removes some surface oil.

Macronutrients Distribution

Protein: 11g (21.6%)
Fat: 14g (27.5%)
Carbs: 26g (51.0%)
Fiber: 2.4g

Basic Nutritional Info

NutrientValueDV
Protein11g19.6%
Fat14g20.0%
Carbs26g8.7%
Simple Sugars9.1gEstimate
Complex Carbs14.5gEstimate
Fiber2.4g9.6%
Water46g1.8%
Calories27212.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
40

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.32g11.6%
Monounsaturated3.21g12.8%
Polyunsaturated8.25g63.5%
Omega-32.475gEstimate
Omega-65.775gEstimate
Trans0.07g3.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C2.53mg
Vitamin E1.18mg
Selenium3.89mcg

Vitamins

VitaminAmountUnitDV
vitamin A1.7mcg0.2%
vitamin B10.277mg23.1%
vitamin B20.086mg6.6%
vitamin B30.777mg4.9%
vitamin B60.135mg7.9%
vitamin B9189mcg47.3%
vitamin B120mcg0.0%
vitamin C2.53mg2.8%
vitamin D0 (0 IU)mcg0.0%
vitamin E1.18mg7.9%
vitamin K25.1mcg20.9%

Minerals

MineralAmountUnitDV
calcium51.3mg5.1%
iron3.55mg19.7%
magnesium79.8mg19.9%
phosphorus185mg26.4%
potassium500mg19.2%
sodium367mg16.0%
zinc1.46mg13.3%
copper0.366mg40.7%
manganese0.671mg29.2%
selenium3.89mcg7.1%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 334mg47.7%144%
Isoleucine 437mg31.2%101%
Leucine 822mg30.1%93%
Lysine 729mg34.7%105%
Methionine limiting272mg25.9%82%
Phenylalanine 975mg55.7%164%
Threonine 410mg39.0%113%
Tryptophan 134mg47.9%140%
Valine 513mg28.2%89%

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Breakfast Difficulty: Medium Servings: 5 Total: 55 min

Ingredients

  • Dried black-eyed peas 300 g
  • Water, for soaking 1 l
  • Onion, roughly chopped 1 medium (120 g)
  • Scotch bonnet pepper 1 (10 g)
  • Water, for blending 60 ml
  • Salt 1 tsp (6 g)
  • Vegetable oil, for deep-frying 1 l
Prep
30 min
Cook
25 min

Instructions

  1. 1

    Soak the black-eyed peas in the water for 20-30 minutes, then rub them between your palms in batches to loosen the skins.

  2. 2

    Cover with more water so the skins float to the top, pour them off and repeat until the peas are almost all skinned; soak the skinned peas in fresh water for 1-2 hours more, then drain well.

  3. 3

    Blend the peas with the onion, scotch bonnet and the 60 ml of water into a thick, smooth paste that holds its shape on a spoon.

  4. 4

    Transfer to a bowl, add the salt and whisk the paste with a wooden spoon for 3-4 minutes to beat in air.

  5. 5

    Heat the oil in a deep pot to 175C and drop in tablespoons of the paste, 6-8 at a time.

  6. 6

    Fry for 4-5 minutes, turning once, until the fritters are puffed and deep golden, then drain on paper towels.

  7. 7

    Serve hot on their own, with pap (ogi) or custard, or tucked into bread.