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Cowpea, sun-dried tomato, walnut and red onion salad Calories
Source of fiber, plant protein and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Cowpea, sun-dried tomato, walnut and red onion salad Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
24.1g
· 41%
Protein
8.8g
· 15%
Fat
11.4g
· 44%
Fiber
7.1g
Cowpea, sun-dried tomato, walnut and red onion salad Vitamins & Minerals
Vitamins
Folate
110µg · 28% DV
Biotin
5µg · 17% DV
B6
0.27mg · 16% DV
B1
0.18mg · 15% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Phosphorus
220mg · 31% DV
Magnesium
85mg · 20% DV
Cowpea, sun-dried tomato, walnut and red onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cowpea, sun-dried tomato, walnut and red onion salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cowpea, sun-dried tomato, walnut and red onion salad Contain Allergens?
Contains these allergens:
Which Diets Is Cowpea, sun-dried tomato, walnut and red onion salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cowpea, sun-dried tomato, walnut and red onion salad Fat Profile
SATURATED
1.15g
MONOUNSATURATED
1.75g
POLYUNSATURATED
6.7g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Foods Similar to Cowpea, sun-dried tomato, walnut and red onion salad
Cowpea, sun-dried tomato, walnut and red onion salad — Frequently Asked Questions
Can this salad be made ahead of time?
Yes, it generally holds up well for a few hours in the fridge, and the flavors often improve as they sit. For the best texture, add the walnuts close to serving so they stay crisp.
Is this salad still good the next day?
Usually yes, if it has been refrigerated in a sealed container. Stir before serving, as the dressing and moisture from the onion and tomatoes can settle at the bottom.
Can you freeze cowpea, sun-dried tomato, walnut and red onion salad?
Freezing is not ideal for this salad. The cowpeas and onions can turn softer after thawing, and the walnuts may lose their crunch.
How can I make red onion taste milder in this salad?
Slice it thinly and soak it briefly in cold water before adding it. A short soak in lemon juice or vinegar can also soften the sharp bite.
What if the sun-dried tomatoes are too salty?
Rinse or soak them briefly before using, then drain well. If they were packed in oil or heavily salted, reduce any extra salt in the dressing.
Is this a good post-workout meal?
It can work as part of a post-workout meal, but on its own it may be too light for some people. Pairing it with an additional protein source or a grain can make it more balanced.
What pairs well with this salad?
It goes well with grilled vegetables, soups, simple grain dishes, or a Mediterranean-style spread. Its tangy, savory flavor also balances plainer mains nicely.
Can I replace the walnuts with something else?
Yes, seeds such as pumpkin or sunflower seeds can give a similar crunch. If you are avoiding tree nuts because of allergy, watch for cross-contact during preparation as well.
Can cowpea salad cause bloating?
It can in some people, because legumes are a common trigger for gas and bloating. Eating smaller portions at first and using well-cooked cowpeas may help.
Is this salad a good choice for weight management?
It can be, because the combination of legumes, fiber, and fat can help with fullness. Portion size still matters, especially if extra oil or a large amount of walnuts is added.
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Nutrition data compiled from USDA FoodData Central and scientific sources.