Nutrition

Koose

Published

4 years ago

October 15, 2022

• Koose

Koose(bean cakes) also known as ‘Akara’ is a traditional meal in Ghana consumed mostly by people from the Northern part of Ghana.

It is one delicacy eaten anytime of the day. But it is mostly eaten withHausa kooko as breakfast.

Every morning, it is common to see lots of buyers from all walks of life in a queue to purchase this delicacy.

Koose is prepared from ground beans or cowpeas.

Ingredients for koose

4 cups of black –eyed beans
2 large onions
2 tablespoonfuls of powdered pepper
3 eggs
Chopped spring onions (if preferred)
Cooking oil
Salt

Preparation

Pour beans in water and soak for 30minutes
Pour the water out then put beans in blender. Add enough water to it.
Don’t fully blend beans. Remove the skin using the blender by pushing the stop or pause button every minute when you start blending. Do that 3-4 times.
Pour beans into a large bowl and add more water. Rub the beans in your hands to take off the skin.
Drain the water along with skin on top of beans. Make sure all the skins are removed
Pour skinless beans in blender, add pepper, onion and salt. Add enough water to blend until smooth.
Pour blended mixture into bowl, add eggs then hand-whisk for 2-3minutes. This process will make the mixture fluffy.
Set aside a mixture of egg, chopped spring onions and four teaspoons of blended mixture for garnishing.
Heat oil under medium heat until hot then scoop in the batter with a spoon. Garnish top with the set aside mixture.
-Turn koose over when it starts to brown at the bottom. Fry the other side until golden brown.
Remove it from oil when cooked then put it in a strainer or paper towel to drain oil
Serve koose with porridge.

Nutrition

Wheat ‘angwa mo’ recipe

Published

2 days ago

October 17, 2026

WeeklySpectator

Ingredients

-Oil

-1 large onion

-2 cups of rice

-Salt

-2 cups of wheat

Preparation

-In a medium saucepan, heat oil over medium-low heat

-Add the onion and cook, stirring frequently, until soft and turns golden brown

-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant

-Add water and salt and allow to boil.

– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.

-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.

-When the rice/wheat is ready, take it off the fire and serve hot

Benefits of wheat

–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.

-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.

-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.

-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.

– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.

–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.

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