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Tomato cowpea stew Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato cowpea stew (200 g) has 216 calories. That works out to 108 calories per 100 g. It contains 30.2 g of carbs, 9.2 g of protein, 7.2 g of fat and 9.6 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato cowpea stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
216
KCAL / 200G
Carbs
30.2g
· 11% DV
Protein
9.2g
· 18% DV
Fat
7.2g
· 9% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 17% · Fat 29%
Tomato cowpea stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 9.6 g | 34% |
| Protein | 9.2 g | 18% |
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 Tomato cowpea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 216 kcal |
| 100 g | 100 g | 108 kcal |
| ½ cup (small) | 100 g | 108 kcal |
| 0.75 cup (medium) | 150 g | 162 kcal |
| 1 serving (medium) | 180 g | 194 kcal |
| 1.25 cup (large) | 250 g | 270 kcal |
| 1 serving (large) | 280 g | 302 kcal |
| 1 piece (whole) | 350 g | 378 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Tomato cowpea stew
What is tomato cowpea stew?
Tomato cowpea stew is a savory dish of cowpeas cooked with tomatoes, commonly with onion, olive oil and seasonings. It can be made with fresh or dried cowpeas, so its texture ranges from a light vegetable stew to a heartier bean dish.
How do you make tomato cowpea stew?
To make tomato cowpea stew, soften chopped onion in olive oil, add tomatoes and trimmed cowpeas, then simmer with water until the beans are tender. Fresh cowpeas need less cooking than dried ones; soak and cook dried beans before adding them.
Can you make tomato cowpea stew with black-eyed peas?
Yes. Black-eyed peas are a type of cowpea and work well in tomato cowpea stew, especially when fresh cowpeas are unavailable. Dried black-eyed peas should be soaked and cooked until nearly tender before simmering them with the tomato mixture.
Do dried cowpeas need soaking for tomato cowpea stew?
Yes, soaking dried cowpeas before making tomato cowpea stew helps them cook more evenly and shortens the time on the stove. Drain and rinse them afterward, then cook until tender; adding acidic tomatoes too early can slow softening.
Why are the cowpeas in my tomato cowpea stew still hard?
Cowpeas in tomato cowpea stew may stay hard if they are old, insufficiently cooked, or exposed to tomato acidity before softening. Cook dried beans until nearly tender before adding tomatoes, and continue simmering gently until the texture is right.
Can tomato cowpea stew be made with fresh cowpeas?
Yes, fresh cowpeas are commonly used in tomato cowpea stew. Trim the ends and remove any tough strings, then simmer them with the tomato base until tender; unlike dried cowpeas, fresh ones do not need soaking.
Is tomato cowpea stew served hot or cold?
Tomato cowpea stew can be served hot, warm, or cold. A Turkish olive-oil-style version made with fresh cowpeas is often served at room temperature or chilled, while a brothier, freshly cooked version is commonly eaten hot.
What goes well with tomato cowpea stew?
Tomato cowpea stew pairs well with rice, bulgur, or crusty bread, which can soak up its tomato-rich juices. A crisp salad also makes a good side, especially when the stew is served as the main dish.
How should you store leftover tomato cowpea stew?
Store leftover tomato cowpea stew in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, warming it thoroughly; repeated cooling and reheating can affect both quality and food safety.
Can you freeze tomato cowpea stew?
Yes, tomato cowpea stew freezes well in an airtight container. Divide it into meal-sized portions after cooling; the cowpeas may be softer after thawing, but the tomato-based flavor remains suitable for reheating.
Tomato cowpea stew Vitamins & Minerals
Vitamins
Folate
144µg · 36% DV
B1
0.24mg · 20% DV
Vitamin C
16.4mg · 18% DV
Vitamin K
16.2µg · 13% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.78mg · 34% DV
Phosphorus
158mg · 23% DV
Potassium ⭐
632mg · 19% DV
Sodium
370mg · 16% DV
Tomato cowpea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato cowpea stew
To burn the 216 calories in 1 cup (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 Tomato cowpea stew?
Tomato cowpea stew brings cowpeas together with tomatoes, usually simmered with onion and olive oil. It is a home-style dish found in Turkish cooking, with versions made from fresh or dried beans depending on the season and the cook. The beans turn tender but remain substantial, while the tomato gives the stew a gentle tang and a rich, savoury base.
In Turkey, an olive-oil version is often served cool or at room temperature as a meze or vegetable dish; it also works warm alongside rice or bread. Cowpeas make it a filling source of fibre and plant protein. For a lighter serving, use a modest amount of oil and pair it with a crisp salad or plain yoghurt.
How Nutritious Is Tomato 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
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 Tomato 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 Tomato cowpea stew Contain Allergens?
No known major allergens
Which Diets Is Tomato cowpea 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
Tomato cowpea stew Fat Profile
SATURATED
1g
MONOUNSATURATED
4.6g
POLYUNSATURATED
1g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.