Cowpea Stew

Cowpea stew, also known as 'black-eyed pea stew,' is a hearty, savory dish from West Africa, particularly popular in countries like Nigeria, Ghana, and Senegal. It typically features cowpeas (black-eyed peas) simmered in a flavorful, often tomato-based broth with onions, peppers, and spices, sometimes enriched with palm oil or other fats.

🍽️ Nutrition at a glance

This dish is a good source of plant-based protein and complex carbohydrates, with a moderate amount of fiber. A typical serving provides a balanced mix of nutrients, with a calorie range of approximately 250-350 kcal, depending on the specific recipe and added fats.

Nutrition breakdown

Calories	210 kcal
Protein	12 g
Carbs	30 g
Fat	5 g
Fiber	9 g
Sugar	5 g
Sodium	480 mg
Potassium	550 mg
Iron	4.5 mg
Magnesium	80 mg
Folate	180 mcg
Vitamin A	120 mcg RAE
Vitamin C	15 mg
Calcium	90 mg
Phosphorus	180 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Cowpea stew is a cornerstone of West African cuisine, often served over rice or with fufu, and its use of the resilient cowpea plant highlights a key crop adapted to the region's climate. Nutritionally, it's a complete protein source when paired with grains, making it a vital part of many vegetarian and everyday meals.