Cowpea and Rice Stew
Cowpea and Rice Stew is a hearty, savory dish made by simmering cowpeas (black-eyed peas) with rice, aromatic vegetables, and spices. It is a staple comfort food found across the Caribbean, the American South, and parts of Africa, often featuring ingredients like onions, garlic, tomatoes, and sometimes smoked meat or sausage for flavor.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates and plant-based protein, with a moderate amount of dietary fiber. A typical serving provides a good mix of B vitamins, iron, and potassium, with a calorie range of approximately 300-400 kcal.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 14 g |
| Carbs | 58 g |
| Fat | 6 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Folate | 180 mcg |
| Magnesium | 70 mg |
| Phosphorus | 180 mg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, the combination of rice and cowpeas creates a complete protein, making it a valuable meal in many cultures. Its name and preparation vary widely, from 'Hoppin' John' in the Southern US to 'Arroz con Gandules' in Puerto Rico, reflecting a rich history of culinary adaptation.
