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Black-eyed pea salad with olive oil Calories
Olive oil dressed legume salad rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-eyed pea salad with olive oil (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 29.2 g of carbs, 10.4 g of protein, 11 g of fat and 9.7 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Black-eyed pea salad with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
29.2g
· 11% DV
Protein
10.4g
· 21% DV
Fat
11g
· 14% DV
Fiber
9.7g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 16% · Fat 39%
Black-eyed pea salad with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 9.7 g | 35% |
| Protein | 10.4 g | 21% |
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 Black-eyed pea salad with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| 3 tablespoon (medium) | 54 g | 78 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (medium) | 140 g | 203 kcal |
| 1 cup (medium) | 170 g | 247 kcal |
| 1 serving (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Black-eyed pea salad with olive oil
What is black-eyed pea salad with olive oil?
Black-eyed pea salad with olive oil is a Turkish-style olive-oil dish made with cowpeas, usually fresh ones, and often onion and tomato. It is typically served cool or at room temperature, rather than as a hot, heavily dressed salad.
How do you make black-eyed pea salad with olive oil?
To make black-eyed pea salad with olive oil, simmer trimmed fresh cowpeas with onion, tomato, olive oil, and a little water until tender. Let the dish cool before serving so the beans take on the flavor of the oil and vegetables.
What ingredients go into black-eyed pea salad with olive oil?
Black-eyed pea salad with olive oil usually contains fresh cowpeas, olive oil, onion, and tomato. Garlic, lemon, or herbs may be added in some versions, but the main flavor comes from the tender cowpeas and olive oil.
Is black-eyed pea salad with olive oil made with fresh or dried peas?
Black-eyed pea salad with olive oil is most often made with fresh cowpeas in the Turkish home-cooking style. Dried black-eyed peas can work, too, but they need soaking and cooking first and give the dish a different, softer texture.
Can you make black-eyed pea salad with olive oil using canned black-eyed peas?
Yes, you can make black-eyed pea salad with olive oil using canned black-eyed peas, though the result will be softer than the fresh-cowpea version. Drain and rinse the peas, then warm them briefly with the cooked onion and tomato so they do not fall apart.
Is black-eyed pea salad with olive oil served hot or cold?
Black-eyed pea salad with olive oil is usually served cold or at room temperature. Chilling is not essential, but letting it rest after cooking gives the beans time to absorb the olive oil and vegetable flavors.
How do you keep black-eyed pea salad with olive oil from getting mushy?
Cook black-eyed pea salad with olive oil gently and stop as soon as the cowpeas are tender. Avoid frequent stirring, which can break the beans, and add only a little water at a time if the pan starts to dry out.
How long does black-eyed pea salad with olive oil last in the fridge?
Black-eyed pea salad with olive oil keeps for about three days in a covered container in the refrigerator. Refrigerate it after it cools, and take out only the portion you plan to serve rather than repeatedly warming the whole batch.
Can you freeze black-eyed pea salad with olive oil?
Yes, black-eyed pea salad with olive oil can be frozen, but the cowpeas may turn softer after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before serving.
What do you serve with black-eyed pea salad with olive oil?
Serve black-eyed pea salad with olive oil with rice, bread, yogurt, or another salad for a Turkish-inspired meal. It also works well as part of a spread of small dishes, especially when served cool in warm weather.
Black-eyed pea salad with olive oil Vitamins & Minerals
Vitamins
Folate
140.4µg · 35% DV
Vitamin K
32.4µg · 27% DV
B1
0.22mg · 18% DV
Vitamin E
2.43mg · 16% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.76mg · 33% DV
Phosphorus
173mg · 25% DV
Iron
3.42mg · 19% DV
Sodium
378mg · 16% DV
Potassium ⭐
513mg · 15% DV
Black-eyed pea salad with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black-eyed pea salad with olive oil
To burn the 261 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 Black-eyed pea salad with olive oil?
Black-eyed pea salad with olive oil is a Turkish-style dish, often made with fresh black-eyed peas gently cooked with onion and tomato, then served cool or at room temperature. Some versions dress boiled peas simply with olive oil, garlic and lemon. It is at home on a summer table as a meze or side, though it can also round out a light lunch.
The peas have a mild, earthy flavour and a tender bite; olive oil and lemon keep the dish bright rather than heavy. It offers fibre and plant protein, with 5.4 g of fibre per 100 g. Pair it with bread or grilled vegetables, or use a measured pour of oil and extra lemon for a lighter serving.
How Nutritious Is Black-eyed pea salad with olive oil?
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 Black-eyed pea salad with olive oil 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 Black-eyed pea salad with olive oil Contain Allergens?
No known major allergens
Which Diets Is Black-eyed pea salad with olive oil 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
Black-eyed pea salad with olive oil Fat Profile
SATURATED
1.62g
MONOUNSATURATED
6.84g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.