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Garlic cowpea salad Calories
A salad of cooked cowpeas with garlic, olive oil and an acidic dressing.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Garlic cowpea salad (170 g) has 204 calories. That works out to 120 calories per 100 g. It contains 28.3 g of carbs, 10.2 g of protein, 5.7 g of fat and 9.1 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Garlic cowpea salad Nutrition Facts
Selected: 1 cup (medium) · 170 g
204
KCAL / 170G
Carbs
28.3g
· 10% DV
Protein
10.2g
· 20% DV
Fat
5.7g
· 7% DV
Fiber
9.1g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 20% · Fat 25%
Garlic cowpea salad nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0 g | |
| Sodium | 374 mg | 16% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 9.1 g | 33% |
| Protein | 10.2 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Garlic cowpea salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 204 kcal |
| 1 tablespoon (small) | 18 g | 22 kcal |
| 3 tablespoon (medium) | 54 g | 65 kcal |
| ½ cup (small) | 85 g | 102 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 serving (large) | 220 g | 264 kcal |
| 1.5 cup (large) | 255 g | 306 kcal |
| 1 bottle (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Garlic cowpea salad
How do you make garlic cowpea salad?
Garlic cowpea salad is made by tossing cooked cowpeas with crushed garlic, olive oil, and an acidic dressing such as lemon juice or vinegar. Cook the beans until tender but intact, drain them well, then gently mix them with the dressing.
Can you make garlic cowpea salad with canned cowpeas?
Yes, canned cowpeas work in garlic cowpea salad. Drain and rinse them first, then let them drain thoroughly so excess liquid does not dilute the garlic and acidic dressing. Mix gently, since canned beans can be softer than freshly cooked ones.
Are cowpeas and black-eyed peas the same for garlic cowpea salad?
Black-eyed peas are a type of cowpea, so they can be used in garlic cowpea salad. Other cowpea varieties work too, though their size and texture may differ; cook them until tender without letting them break apart.
What dressing goes in garlic cowpea salad?
Garlic cowpea salad uses a simple dressing of olive oil, crushed garlic, and something acidic, usually lemon juice or vinegar. Add the acid gradually and taste as you go, so it brightens the beans without overpowering them.
How do you keep the beans from getting mushy in garlic cowpea salad?
To keep garlic cowpea salad from turning mushy, cook the cowpeas only until tender and handle them gently after draining. Avoid vigorous stirring when you add the dressing, especially if you are using canned beans or a softer variety.
Should garlic cowpea salad be served cold or warm?
Garlic cowpea salad is usually served cold or at room temperature. Chilling it after mixing gives the garlic and acidic dressing time to flavor the beans; stir gently before serving and add a little fresh dressing if it tastes dry.
Can you make garlic cowpea salad ahead of time?
Yes, garlic cowpea salad can be made ahead and kept covered in the refrigerator. The beans absorb the dressing as they sit, so taste it before serving and adjust the lemon juice or vinegar if the flavor has mellowed.
What should you serve with garlic cowpea salad?
Garlic cowpea salad pairs well with grilled fish, roasted meat, or other vegetables, and it can also be served as part of a plant-based meal. Its sharp garlic dressing complements milder dishes and grains.
How long does garlic cowpea salad last in the fridge?
Garlic cowpea salad keeps for a few days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out for an extended time, and discard it if its smell, appearance, or texture changes.
Is garlic cowpea salad the same as black-eyed pea salad?
Not necessarily. Garlic cowpea salad is defined by its garlicky, olive-oil-and-acid dressing, while black-eyed pea salad can include ingredients such as peppers, onions, or herbs and may use a different dressing. Black-eyed peas can be used in either dish.
Garlic cowpea salad Vitamins & Minerals
Vitamins
Vitamin K
30.6µg · 26% DV
Folate
93.5µg · 23% DV
Vitamin E
2.55mg · 17% DV
B1
0.17mg · 14% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.6mg · 26% DV
Phosphorus
145mg · 21% DV
Sodium
374mg · 16% DV
Potassium ⭐
374mg · 11% DV
Garlic cowpea salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic cowpea salad
To burn the 204 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Garlic cowpea salad?
Garlic cowpea salad is a home-style preparation of cooked cowpeas tossed with garlic, olive oil and a sharp dressing, often lemon juice or vinegar. The beans are cooked until tender, then left to take on the dressing; recipes vary from kitchen to kitchen. It belongs to the family of simple bean salads found in Turkish cooking.
Serve it cool or at room temperature as a side or meze, alongside grilled vegetables, bread or other dishes. Cowpeas contribute both plant protein and fibre: this salad has 5.33 g of fibre per 100 g. For a lighter version, use olive oil sparingly and let the garlic and acidity bring the flavour.
How Nutritious Is Garlic cowpea salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Garlic cowpea 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 Garlic cowpea salad Contain Allergens?
No known major allergens
Which Diets Is Garlic cowpea 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
Garlic cowpea salad Fat Profile
SATURATED
1.36g
MONOUNSATURATED
7.14g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.