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Vegetable Cowpea Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable Cowpea Salad (180 g) has 229 calories. That works out to 127 calories per 100 g. It contains 30.8 g of carbs, 9.4 g of protein, 8.6 g of fat and 9.4 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Vegetable Cowpea Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
229
KCAL / 180G
Carbs
30.8g
· 11% DV
Protein
9.4g
· 19% DV
Fat
8.6g
· 11% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
Vegetable Cowpea Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 9.4 g | 34% |
| Protein | 9.4 g | 19% |
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 Vegetable Cowpea Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 229 kcal |
| 1 tablespoon (diced) | 20 g | 25 kcal |
| ½ cup (small) | 90 g | 114 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (small) | 120 g | 152 kcal |
| 1 cup (medium) | 180 g | 229 kcal |
| 1 serving (large) | 250 g | 318 kcal |
| 1.5 cup (large) | 270 g | 343 kcal |
| 1 pack (large) | 300 g | 381 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Vegetable Cowpea Salad
How do you make vegetable cowpea salad?
Vegetable cowpea salad is made by combining cooked, cooled cowpeas with chopped vegetables and a tangy dressing. Cook the beans until tender but still intact, drain them well, then toss gently so the vegetables and beans keep their texture.
Are cowpeas in vegetable cowpea salad the same as black-eyed peas?
Black-eyed peas are a familiar type of cowpea, so they can be used in vegetable cowpea salad. The names may refer to different varieties of the same legume; cooking time can vary, so check that the beans are tender before draining.
Can you make vegetable cowpea salad with canned cowpeas?
Yes, canned cowpeas work well in vegetable cowpea salad. Drain and rinse them before mixing, then let them drain thoroughly so excess canning liquid does not water down the dressing or soften the chopped vegetables.
What vegetables go well in vegetable cowpea salad?
Tomatoes, cucumber, bell pepper, red onion or scallions, and parsley all work well in vegetable cowpea salad. Cut the vegetables into small, similar-sized pieces so they mix evenly with the cowpeas without overwhelming them.
How do you cook cowpeas for vegetable cowpea salad without making them mushy?
For vegetable cowpea salad, simmer the cowpeas gently and stop cooking as soon as they are tender. Drain them promptly and cool them before mixing; vigorous boiling and stirring while hot can split the beans and make the salad soft.
What dressing is best for vegetable cowpea salad?
A simple olive oil and lemon dressing suits vegetable cowpea salad, with salt and black pepper to taste. Vinegar or a little garlic can add extra sharpness; dress the cooled beans so the fresh vegetables stay crisp.
Can vegetable cowpea salad be served warm?
Yes, vegetable cowpea salad can be served slightly warm, though it is more commonly served chilled or at room temperature. Let the cooked cowpeas cool somewhat before adding raw vegetables, so they do not wilt from the heat.
Can you prepare vegetable cowpea salad ahead of time?
Yes, you can prepare vegetable cowpea salad ahead and refrigerate it in a covered container. For the freshest texture, store the chopped vegetables and dressing separately and combine them with the cowpeas shortly before serving.
What goes well with vegetable cowpea salad?
Vegetable cowpea salad pairs well with grilled fish, chicken, roasted vegetables, or bread. It can also anchor a plant-based meal alongside grains; its fresh, tangy dressing complements richer main dishes.
Is vegetable cowpea salad suitable for people with diabetes?
Vegetable cowpea salad can fit into many diabetes meal plans, but cowpeas do contain carbohydrates that count toward a meal. Portion needs vary with medication and individual blood-glucose targets, so discuss personal guidance with a clinician or dietitian.
Vegetable Cowpea Salad Vitamins & Minerals
Vitamins
Folate
147.6µg · 37% DV
Vitamin K
34.2µg · 29% DV
Vitamin C
22.5mg · 25% DV
B1
0.29mg · 24% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.77mg · 33% DV
Phosphorus
185mg · 26% DV
Magnesium
81mg · 19% DV
Sodium
387mg · 17% DV
Potassium ⭐
531mg · 16% DV
Vegetable Cowpea Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Cowpea Salad
To burn the 229 calories in 1 serving (medium) (180 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 Vegetable Cowpea Salad?
Vegetable cowpea salad combines cooked cowpeas with vegetables such as tomato, pepper and onion. Its exact mix varies by cook; olive oil, lemon and fresh herbs are common ways to bring the ingredients together. The beans have a mild, earthy flavour and soft bite, while crisp or juicy vegetables add contrast.
Serve it chilled or at room temperature as a side, a light lunch, or part of a spread of Mediterranean-inspired dishes. It provides fibre and plant protein, making it more satisfying than a salad based only on vegetables. Pair it with grains or flatbread for a fuller meal, or keep the dressing light with plenty of lemon.
How Nutritious Is Vegetable 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 Vegetable 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 Vegetable Cowpea Salad Contain Allergens?
No known major allergens
Which Diets Is Vegetable Cowpea Salad 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
Vegetable Cowpea Salad Fat Profile
SATURATED
1.22g
MONOUNSATURATED
5.26g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.