By Afolake Solomon
A
fter a hectic week of slap-up meals and a lot of other
things taken on the go, nothing can be more reward-
ing than spoiling yourself a bit during the weekend
with a proper, mouth-watering, African treat.
Onemeal that never fails to deliver this reward is the “Waakye.”
The Waakye meal, which originates from the Akan people of
the Northern region of Ghana, is made from a boiled mix of
rice and black-eyed peas (brown beans) in water and dried
stalks of millet. It has a unique, rich, earthy look and texture that
makes you want to have more than your fill.
It is readily available on the streets of most West African
countries, typically served with freshly diced/minced bell
pepper, scotch bonnet and sliced onions. It is also served
with the option of either fried fish or “kewelewe” (boiled
egg). However, to raise the bar, it can be paired with
skewered ‘Suya’ (shish kebab) or seafood such as lobster,
shrimps and prawn, and can be garnished with steamed
spinach or salad.
Looking for a drink that fits the bill? Try “Adoyo”- a non-alco-
holic, yellowish drink made from a boiled cocktail of fruits
(essentially whole pineapple) and local roots and herbs,
mixed with sugar and served with ice and a slice of lemon
on the side – now, that is a drink of African pride!
Nutritional Facts about “Waakye” (Rice,
Beans cooked with Millet Stalks )
The millet stalk and beans in Waakye are enriched with
carbohydrates and proteins that enhance the dietary fibre
content.
Nutrient
Value per 100g(3.5 oz)/ %
Daily Dietary Value*
Energy
1,527kJ( 36kcal)
Carbohydrates
80g
Sugars
0.12g
Dietary fibers
0.66g
Protein
7.13g
Vitamins
Thiamine (B1)
0.0701mg (6%)
Riboflavin (B2)
0.0149mg (1%)
Niacin (B3)
1.62mg (11%)
Pantothenic acid (B5)
1.014mg (20%)
Vitamin B6
0.164mg (13%)
Trace Metals
Calcium
28mg (3%)
Iron
0.80mg (6%)
Magnesium
25mg (7%)
Manganese
1.088mg (52%)
Potassium
115mg (2%)
Phosphorus
115mg (16%)
Zinc
1.09mg (11%)
Other Constituents
Water
11.61g
Beans average, Canned
Sugar free
Nutritional Value per 100g(3.5
oz)
Energy
334kJ (80Kcal)
Carbohydrates
10.5g
Fat
0.5g
Protein
9.6g
Millet
% Daily Value
Total Fat
4.2g (6%)
Sodium
(5mg) 0%
Potassium
(195mg) 5%
Vitamin B6
20%
Magnesium
28%
* Percent Daily Values are based on a 2,000 calorie diet.
52 •
The Lion King
• April - June 2015
Lifestyle
| Food
Waakye
Proudly African Rice Meal
