Cowpea and Corn Salad
Cowpea and Corn Salad is a vibrant, refreshing dish that combines tender cowpeas (often black-eyed peas) with sweet corn kernels, typically dressed in a light vinaigrette. It's a staple in Southern United States cuisine, often served as a side dish at barbecues and picnics.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, making it satisfying and supportive of digestive health. A typical serving provides around 150-180 calories, with a balanced profile of complex carbohydrates and minimal fat.
Nutrition breakdown
| Calories | 165 kcal |
| Protein | 8 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 320 mg |
| Potassium | 350 mg |
| Folate | 120 mcg |
| Iron | 2.5 mg |
| Magnesium | 55 mg |
| Phosphorus | 130 mg |
| Vitamin C | 8 mg |
| Vitamin A | 45 mcg |
| Zinc | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of Southern 'soul food' or 'country cooking,' often using fresh, seasonal garden produce. Nutritionally, the combination of cowpeas and corn creates a complete protein, offering all essential amino acids.
