Discover how to make Voanjobory, a flavorful dish featuring cowpeas simmered in a rich, spiced sauce. This traditional recipe is perfect for pairing with rice, offering a hearty and satisfying meal. Follow our easy step-by-step guide to create this delicious, nutritious stew at home.

Ingredients:

- 2 cups dried cowpeas (or 4 cups canned cowpeas, drained and rinsed)

- 1 large onion, chopped

- 2 cloves garlic, minced

- 1 large tomato, chopped

- 1 bell pepper, chopped

- 1 carrot, sliced

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon ground turmeric

- 1/2 teaspoon chili powder (optional)

- 4 cups vegetable or chicken broth

- Salt and pepper to taste

- Fresh parsley for garnish (optional)

- Cooked rice, for serving

Instructions:

Prepare the Cowpeas:

  - If using dried cowpeas, soak them overnight in plenty of water. Drain and rinse before cooking. For canned cowpeas, simply drain and rinse.

Cook the Aromatics:

  - Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant, about 5 minutes.

Add Vegetables and Spices:

  - Stir in the chopped tomato, bell pepper, and carrot. Cook for an additional 5 minutes, until the vegetables start to soften.

  - Add the ground cumin, paprika, turmeric, and chili powder (if using). Stir well to coat the vegetables with the spices.

Simmer the Stew:

  - Add the cowpeas and broth to the pot. Bring to a boil, then reduce the heat to low and cover. Simmer for 30-40 minutes, or until the cowpeas are tender and the stew has thickened. Stir occasionally.

Season and Serve:

  - Season with salt and pepper to taste. Garnish with fresh parsley if desired.

  - Serve hot over cooked rice.

Enjoy this nutritious and hearty Voanjobory with a side of rice for a satisfying meal that’s full of flavor!

Nutritional values

Cowpeas

 - Calories: 160

 - Protein: 11 grams

 - Carbohydrates: 29 grams

 - Fiber: 9 grams

 - Fat: 0.5 grams

 - Iron: 2.7 mg (15% of daily value)

 - Calcium: 70 mg

Benefits:

 - Rich in protein, essential for muscle repair and growth.

 - High in fiber, aiding digestion and maintaining healthy blood sugar levels.

 - Packed with minerals, including iron for energy production and calcium for bone health.

Onion

 - Calories: 45

 - Protein: 1 gram

 - Carbohydrates: 11 grams

 - Fiber: 2 grams

 - Fat: 0 grams

 - Vitamin C: 8 mg (10% of daily value)

Benefits:

 - Rich in antioxidants, including quercetin, which has anti-inflammatory properties.

 - Supports immune health due to its high vitamin C content.

 - May improve heart health by reducing blood pressure and cholesterol.

Garlic

 - Calories: 4

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

 - Fiber: 0.1 grams

 - Fat: 0 grams

 - Vitamin C: 1 mg (1% of daily value)

Benefits:

 - Boosts immunity with allicin, which may help fight infections.

 - May improve heart health by reducing blood pressure and cholesterol levels.

 - Contains anti-inflammatory properties.

Tomato

 - Calories: 22

 - Protein: 1 gram

 - Carbohydrates: 5 grams

 - Fiber: 1.5 grams

 - Fat: 0 grams

 - Vitamin C: 16 mg (18% of daily value)

Benefits:

 - High in antioxidants, including lycopene, which may reduce the risk of certain cancers and heart disease.

 - Supports skin health with vitamin C, important for collagen production.

 - Hydrating due to its high water content.

Bell Pepper

 - Calories: 25

 - Protein: 1 gram

 - Carbohydrates: 6 grams

 - Fiber: 2 grams

 - Fat: 0 grams

 - Vitamin C: 190 mg (211% of daily value)

Benefits:

 - Very high in vitamin C, supporting immune function and skin health.

 - Rich in antioxidants, which help protect cells from damage.

 - Supports eye health with beta-carotene.

Carrot

 - Calories: 25

 - Protein: 0.5 grams

 - Carbohydrates: 6 grams

 - Fiber: 1.5 grams

 - Fat: 0 grams

 - Vitamin A: 1830 IU (61% of daily value)

Benefits:

 - High in vitamin A, supporting eye health and vision.

 - Rich in antioxidants like beta-carotene, which has protective properties.

 - Promotes healthy skin due to vitamin A.

Vegetable Oil

 - Calories: 120

 - Protein: 0 grams

 - Carbohydrates: 0 grams

 - Fiber: 0 grams

 - Fat: 14 grams (2 grams saturated)

Benefits:

 - Source of healthy fats, essential for overall health.

 - Often enriched with vitamin E, which has antioxidant properties.

Spices (Cumin, Paprika, Turmeric, Chili Powder)

 - Cumin: Calories: 8, Protein: 0.4 grams, Carbohydrates: 1 gram, Fiber: 0.5 grams

 - Paprika: Calories: 6, Protein: 0.3 grams, Carbohydrates: 1.2 grams, Fiber: 0.6 grams

 - Turmeric: Calories: 8, Protein: 0.2 grams, Carbohydrates: 1.7 grams, Fiber: 0.7 grams

 - Chili Powder: Calories: 6, Protein: 0.3 grams, Carbohydrates: 1.2 grams, Fiber: 0.4 grams

Benefits:

 - Anti-inflammatory properties, especially from turmeric and chili powder.

 - Rich in antioxidants, which protect against oxidative stress.

 - Enhance flavor without additional calories or fat.