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Sour Fresh Cowpea Stew Calories
A fiber-rich vegetable dish made with fresh cowpeas, a souring ingredient, and a modest amount of oil.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour Fresh Cowpea Stew (200 g) has 160 calories. That works out to 80 calories per 100 g. It contains 19 g of carbs, 6.4 g of protein, 6.4 g of fat and 6.8 g of fiber. Its 56 µg of Vitamin K covers 47% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sour Fresh Cowpea Stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
160
KCAL / 200G
Carbs
19g
· 7% DV
Protein
6.4g
· 13% DV
Fat
6.4g
· 8% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 16% · Fat 36%
Sour Fresh Cowpea Stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 6.8 g | 24% |
| Protein | 6.4 g | 13% |
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 Serving of Sour Fresh Cowpea Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 160 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (small) | 150 g | 120 kcal |
| 1 cup (medium) | 180 g | 144 kcal |
| 1 cup (large) | 240 g | 192 kcal |
| 1 serving (large) | 280 g | 224 kcal |
| 1 bottle (large) | 350 g | 280 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Sour Fresh Cowpea Stew
How do you make Sour Fresh Cowpea Stew?
Sour Fresh Cowpea Stew is made by cooking fresh cowpeas with a souring ingredient and a modest amount of oil. Recipes vary, but you can add lemon juice, sour grape juice, or pomegranate molasses gradually, tasting as the cowpeas soften.
What is Sour Fresh Cowpea Stew?
Sour Fresh Cowpea Stew is a vegetable dish of fresh cowpeas cooked with an ingredient that gives the stew a tart flavor. The exact souring ingredient and seasonings vary by household and region, and it can be served warm or chilled.
What makes Sour Fresh Cowpea Stew sour?
The sour flavor in Sour Fresh Cowpea Stew comes from the souring ingredient used in the recipe. Lemon juice, sour grape juice, and pomegranate molasses are possible choices; add a little at a time so the cowpeas' flavor still comes through.
Can you make Sour Fresh Cowpea Stew with frozen cowpeas?
Yes, you can make Sour Fresh Cowpea Stew with frozen cowpeas. Add them straight to the pot without thawing, then check for tenderness as they cook; frozen cowpeas may soften sooner than fresh ones.
How is Sour Fresh Cowpea Stew different from regular cowpea stew?
Sour Fresh Cowpea Stew is distinguished by its deliberately tart flavor, while a regular cowpea stew may rely more on savory seasonings. The souring ingredient is added to this dish during cooking, and its type can vary between recipes.
Is Sour Fresh Cowpea Stew served hot or cold?
Sour Fresh Cowpea Stew can be served either warm or cold. Serve it warm as part of a meal, or chill it and eat it like a cold vegetable dish; let leftovers cool before refrigerating.
What should you serve with Sour Fresh Cowpea Stew?
Rice or bulgur makes a simple accompaniment to Sour Fresh Cowpea Stew, while bread can help soak up its tart cooking juices. A mild side dish works especially well alongside the stew's sour flavor.
Can Sour Fresh Cowpea Stew be frozen?
Yes, Sour Fresh Cowpea Stew can be frozen, although the cowpeas may become softer after thawing. Cool it promptly, freeze it in meal-sized airtight portions, and thaw it in the refrigerator before reheating.
How long does Sour Fresh Cowpea Stew last in the refrigerator?
Sour Fresh Cowpea Stew keeps for about three days in the refrigerator when stored in a covered container. Cool it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Do you need to shell fresh cowpeas for Sour Fresh Cowpea Stew?
Yes, shell the fresh cowpeas before making Sour Fresh Cowpea Stew if they are still in their pods. Discard damaged beans, rinse the shelled cowpeas under running water, and drain them before adding them to the pot.
Sour Fresh Cowpea Stew Vitamins & Minerals
Vitamins
Vitamin K
56µg · 47% DV
Folate
90µg · 23% DV
Vitamin C
20mg · 22% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.56mg · 24% DV
Copper
0.18mg · 20% DV
Phosphorus
110mg · 16% DV
Sodium
360mg · 16% DV
Potassium ⭐
520mg · 15% DV
Sour Fresh Cowpea Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour Fresh Cowpea Stew
To burn the 160 calories in 1 serving (medium) (200 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 Sour Fresh Cowpea Stew?
Sour Fresh Cowpea Stew is a Turkish home-style vegetable dish made by cooking fresh cowpeas with a souring ingredient and a modest amount of oil. The source of the tang can vary by recipe; it is the bright, tart note that distinguishes the dish.
The cowpeas turn tender while keeping their earthy flavour, and the sourness gives the stew a lively finish. It can be served warm as a light meal or alongside rice, as part of a larger spread. It is a fibre-rich way to enjoy vegetables; for a lighter plate, keep the oil modest and pair it with a fresh salad or herbs.
How Nutritious Is Sour Fresh Cowpea Stew?
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
Medium
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 Sour Fresh Cowpea 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 Sour Fresh Cowpea Stew Contain Allergens?
No known major allergens
Which Diets Is Sour Fresh Cowpea Stew 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
Sour Fresh Cowpea Stew Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.1g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.