Vegetable
boiled salted cowpea leafy tips.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled salted cowpea leavescooked salted cowpea greensboiled salted lobia saagboiled salted vigne unguiculata leavesboiled salted black-eyed pea leaves
SERVING
CALORIES
32
PROTEIN
3.8g
CARBS
4.5g
FAT
0.40g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32kcal—
Protein3.8g8%
Carbohydrates4.5g2%
Fiber2.5g9%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water89g—
MINERALS
Sodium350mg15%
Potassium280mg6%
Calcium110mg8%
Iron2.1mg12%
Magnesium45mg11%
Phosphorus55mg4%
Zinc0.40mg4%
Copper0.15mg17%
Manganese0.60mg26%
Selenium0.80µg1%
VITAMINS
Vitamin A480µg53%
Vitamin C18mg20%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K320µg267%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.15mg12%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.12mg7%
Folate (B9)120µg30%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K for bone health
- ✓High in Vitamin A which supports healthy vision
- ✓Rich in folate, essential for DNA synthesis and repair
- ✓Contains dietary fiber which aids in digestive health
- ✓Provides plant-based iron to help prevent anemia
COOKING TIPS
In the kitchen.
- 1Boil in a small amount of water to minimize nutrient leaching
- 2Add salt at the end of the boiling process to control sodium levels
- 3Avoid overcooking to maintain the vibrant green color and texture
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3 days
- Do not freeze after boiling as the texture becomes mushy
- Keep separate from raw foods to prevent cross-contamination
FAQ
Frequently asked questions.
How long do boiled cowpea leafy tips last in the fridge?
When stored in an airtight container, they will stay fresh for 2 to 3 days.
Can I freeze boiled cowpea leaves?
It is not recommended to freeze them after boiling as they lose their structural integrity and become very soft upon thawing.
What is a good substitute for cowpea leafy tips?
Spinach, amaranth leaves (chaulai), or sweet potato leaves are excellent substitutes with similar textures.
Are cowpea leaves more nutritious than the beans?
The leaves are higher in Vitamin A, Vitamin C, and Vitamin K, while the beans are higher in protein and calories.
How should I clean cowpea tips before boiling?
Rinse them thoroughly in cold water multiple times to remove any grit or soil from the tender leaves and stems.
Why are they called 'tips'?
The term refers to the tender, young growth at the end of the cowpea vine, which is the most palatable part of the plant.
Is the sodium content high in this preparation?
Yes, because they are prepared 'salted', the sodium is significantly higher than plain boiled leaves. Rinse if you need to reduce salt.
Are cowpea leaves suitable for a Jain diet?
Yes, they are not root vegetables and do not contain onion or garlic, making them suitable for most Jain and Sattvic diets.
What dishes commonly use boiled cowpea leaves?
They are frequently used in African stews, Indian saag preparations, and Southeast Asian side dishes.
