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Fresh Cowpeas Stew Calories
Olive oil based, source of fiber and protein, Mediterranean cuisine
CALORIES
GI
POTASSIUM
FIBER
Fresh Cowpeas Stew Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
13.4g
· 62%
Protein
3.2g
· 15%
Fat
2.2g
· 23%
Fiber
4.1g
Fresh Cowpeas Stew Vitamins & Minerals
Vitamins
Vitamin C
11mg · 12% DV
Folate
45µg · 11% DV
Vitamin K
12µg · 10% DV
B1
0.08mg · 7% DV
Minerals
Sodium
220mg · 10% DV
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
Iron
1mg · 6% DV
Fresh Cowpeas Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh Cowpeas Stew 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 Fresh Cowpeas Stew Contain Allergens?
No known major allergens
Which Diets Is Fresh Cowpeas Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh Cowpeas Stew Fat Profile
SATURATED
0.3g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Fresh Cowpeas Stew
Fresh Cowpeas Stew — Frequently Asked Questions
How can fresh cowpea stew be cooked without turning bitter?
Avoid cooking the cowpeas for too long over high heat, which can dull their flavor and make them overly soft. Gently cooking the onion base first, then simmering the cowpeas in a tomato-based sauce, gives a more balanced result.
Do fresh cowpeas need to be boiled before making stew?
Usually not; fresh cowpeas can cook directly in an olive-oil or tomato stew. Very mature or tough pods may benefit from a brief pre-boil to help them cook evenly.
How long does fresh cowpea stew keep in the refrigerator?
Cool it within two hours of cooking and store it in a covered container. It is generally best eaten within 3 to 4 days; discard it if it develops a sour smell, bubbling, or an unusual taste.
Can fresh cowpea stew be frozen?
Yes, freeze it in individual portions once it has cooled completely. The vegetables may become softer after thawing, so slightly undercooking them before freezing can help preserve texture.
What goes well with fresh cowpea stew?
Yogurt, tzatziki-style cucumber yogurt, or a lemony salad pair well with its savory vegetable flavor. For a more substantial meal, serve it with bulgur, whole-grain bread, or another legume-based side.
Is fresh cowpea stew better with meat or in an olive-oil style?
It depends on the meal you want. An olive-oil version highlights the vegetables, while adding meat can make it feel more like a hearty main dish; both work well with tomato, onion, and garlic.
Is fresh cowpea stew a good choice before exercise?
A large serving immediately before training may feel heavy for some people because of its fiber content. A small portion with an easy-to-digest carbohydrate may be more comfortable before exercise, while a full serving often fits better afterward.
Can fresh cowpea stew cause gas or bloating?
It can in some people, since cowpeas contain fiber and fermentable carbohydrates. Starting with a small portion, cooking them thoroughly, and using spices such as cumin may improve tolerance.
Should people with kidney disease be careful with fresh cowpea stew?
Yes, because potassium, protein, fluid, and sodium needs vary widely with kidney disease. Portion size and recipe ingredients, especially added salt, tomato paste, and meat, should follow advice from a clinician or dietitian.
When should lemon be added to fresh cowpea stew?
Add lemon juice near the end of cooking or at serving for the freshest flavor. Adding a large amount of acid early can slow the softening of some vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.