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Cowpea Pilaf served with Herb and Garlic Yoghurt

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

4.3g

Energy (kJ)

511kJ

Energy (kcal)

122kcal

Carbohydrate incl. fibre (g)

18.6g

Carbohydrate excl. fibre (g)

14.8g

Sugar (g)

10.1g

Fibre (g)

3.8g

Fat (g)

4.1g

Saturated fat (g)

1.6g

Unsaturated fat (g)

2.1g

Monounsaturated fat (g)

1.7g

Polyunsaturated fat (g)

0.4g

Trans fat (g)

0.0g

Cholesterol (mg)

9mg

Sodium (mg)

238mg

Salt (g)

0.59g

Vitamin A (IU)

8477IU

Vitamin C (mg)

20.0mg

Calcium (mg)

135mg

Iron (mg)

1.06mg

Potassium (mg)

522mg

Total

17.3g

2043kJ

488kcal

74.5g

59.2g

40.2g

15.4g

16.4g

6.4g

8.4g

6.7g

1.7g

0.0g

35mg

951mg

2.37g

33910IU

79.9mg

541mg

4.23mg

2087mg

  • drizzle olive oil
  • 2 large onions peeled and cut into rings
  • 3 carrots peeled cut into chunks
  • 3 garlic cloves peeled crushed
  • 2 bay leaves
  • 5 cardamom pods
  • 1 tsp fennel seeds
  • 1 tbsp ginger grated
  • Knorr Rice Mate Mild Breyani
  • 125 ml tomato passata
  • 750 ml Knorr Vegetable Stock Pot
  • 400 g cowpeas boiled drained finely chopped
  • 250 g plain yoghurt
  • handful fresh parsley roughly chopped
  • handful fresh coriander chopped
  • 1 lemon juiced to taste
  • salt to taste