Ewa Aganyin

Standard ratio: 350g Mashed Beans + 150g Agoyin Pepper Sauce. No bread/plantain included

| *Nutritional Information* | *Typical Values Per 500g* | *% RI per 500g** |
| *Energy* | 2890 kJ / 690 kcal | 35% |
| *Fat* | 26.0g | 37% |
| Of which saturates | 6.8g | 34% |
| *Carbohydrates* | 88.5g | 34% |
| Of which sugars | 7.2g | 8% |
| *Fibre* | 15.5g | 62% |
| *Protein* | 21.0g | 42% |
| *Salt* | 2.8g | 47% |

*RI = Reference Intake of an average adult 8400kJ / 2000kcal

INGREDIENTS
Mashed Beans 70%: Beans [Brown Beans], Onions, Salt, Water.
Agoyin Pepper Sauce 30%: Palm Oil, Dried Bell Peppers, Onions, Dried Scotch Bonnet Peppers, Iru [Fermented Locust Beans], Crayfish, Seasoning [Salt, Monosodium Glutamate, Spices], Salt.

ALLERGENS: For allergens, see ingredients in bold. Contains Crustaceans. May contain traces of Fish and Soy from seasoning.

Storage: Keep frozen at -18°C. Once defrosted, do not refreeze. Consume within 24 hours.
Cooking: Microwave 3-4 mins or heat in pan until piping hot. Stir beans and sauce together before serving.

How I got this:
350g mashed beans: ∼420 kcal, 2.1g fat, 75.0g carbs, 13.0g fibre, 18.0g protein, 1.4g salt
Beans are boiled plain, then mashed. Minimal fat.
150g agoyin sauce: ∼270 kcal, 23.9g fat, 13.5g carbs, 2.5g fibre, 3.0g protein, 1.4g salt
Sauce is oil-heavy. Bleached palm oil + dried peppers is the signature.
Add together = 690 kcal total.
[Tatashe]

Key takeaways for the label:
Fibre bomb: 62% RI. Ewa Agoyin is one of the highest-fibre Nigerian meals. Beans do the work.
Oil is in the sauce: Beans have almost no fat. All 26g fat comes from bleached palm oil in the sauce.
Lower calories vs Ofada combo: 690 kcal vs 840 kcal. More filling per calorie because of fibre.
Salt watch: 47% RI. Agoyin sauce is salty by nature. Don’t add extra seasoning when reheating.

Recipe notes:
No crayfish/iru? Remove them. Fat drops ∼2g, protein drops ∼1g. Some vendors skip it but it won’t taste authentic.
If you mix sauce into beans before packing: Fat and salt will distribute evenly. Label stays same.
Serving suggestion: “Best with Agege Bread or Boiled Plantain” — but don’t include in nutrition unless it’s in the pack.