Vegetable
raw cowpea leafy tips.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cowpea greens
SERVING
CALORIES
44
PROTEIN
4.2g
CARBS
5.8g
FAT
0.40g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43.6kcal—
Protein4.2g8%
Carbohydrates5.8g2%
Fiber2.5g9%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water88.5g—
MINERALS
Sodium10mg0%
Potassium450mg10%
Calcium290mg22%
Iron4.5mg25%
Magnesium60mg14%
Phosphorus70mg6%
Zinc0.50mg5%
Copper0.20mg22%
Manganese0.80mg35%
Selenium0.90µg2%
VITAMINS
Vitamin A500µg56%
Vitamin C35mg39%
Vitamin D0µg0%
Vitamin E1.5mg10%
Vitamin K300µg250%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.25mg19%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.20mg12%
Folate (B9)150µg38%
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 cup35g
HEALTH BENEFITS
Why eat it.
- ✓Rich in vitamins A (as beta-carotene) and C, which support immune function, vision, and skin health.
- ✓Excellent source of dietary fiber, promoting digestive regularity and helping to manage blood sugar levels.
- ✓Provides essential minerals like iron for red blood cell formation and calcium for bone health.
- ✓Contains folate, a B-vitamin crucial for cell growth and metabolism, particularly important during pregnancy.
COOKING TIPS
In the kitchen.
- 1Sauté with garlic, onions, and a little oil for a quick, nutritious side dish. They cook down significantly, similar to spinach.
- 2Add to soups, stews, and curries during the last 10 minutes of cooking to retain their nutrients and add texture.
- 3Steam or boil until tender (about 5-7 minutes), then season with salt, pepper, and a squeeze of lemon or lime juice.
- 4The tender stems are also edible; chop them and cook for a minute before adding the leaves, as they take slightly longer to soften.
STORAGE
Keep it fresh.
- Wrap unwashed leaves loosely in a damp paper towel and store in a plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For long-term storage, blanch the leaves for 2 minutes, cool in an ice bath, drain thoroughly, and freeze in airtight containers for several months.
FAQ
Frequently asked questions.
Are cowpea leafy tips healthy?
Yes, cowpea leafy tips are highly nutritious. They are rich in vitamins A and C for immune support, provide iron for red blood cell formation, and contain calcium for bone health. Their high fiber content also promotes digestive regularity.
How much protein is in cowpea leafy tips?
Cowpea leafy tips contain approximately 4.2g of protein per 100g. This is relatively high for a leafy green, making them an excellent plant-based protein source for vegetarian and vegan diets.
Are cowpea leafy tips good for weight loss?
Yes, they are very effective for weight management because they are low in calories (34 per 100g) and high in dietary fiber. The fiber helps increase satiety, keeping you feeling full for longer periods.
Are cowpea leafy tips keto-friendly?
Yes, cowpea leafy tips are keto-friendly. With only 5.8g of total carbohydrates per 100g, they can easily fit into a low-carb or ketogenic lifestyle while providing essential micronutrients.
Are cowpea leafy tips vegan and gluten-free?
Yes, cowpea leafy tips are a natural plant-based vegetable and are 100% vegan and gluten-free. They are suitable for individuals with celiac disease or those following a strict plant-based diet.
How do you cook cowpea leafy tips?
They are most commonly prepared by sautéing with garlic, onions, and oil, or by adding them to soups and stews. They can also be steamed or boiled briefly, similar to how you would prepare spinach or kale.
What do cowpea leafy tips taste like?
Cowpea leafy tips have a mild, slightly sweet, and earthy flavor. They are generally less bitter than other dark leafy greens like mustard greens or collards, and they have a tender texture when cooked.
Can I eat cowpea leafy tips raw?
While they can be eaten raw in salads, they are most frequently consumed cooked. Cooking helps to soften the fibrous stems and can improve the bioavailability of certain nutrients while making them easier to digest.
How do you store cowpea leafy tips?
Store fresh cowpea leafy tips in the refrigerator, ideally wrapped in a damp paper towel and placed inside a perforated plastic bag. They are delicate and should be used within 3 to 5 days for the best quality.
Are cowpea leafy tips good for pregnancy?
Yes, they are beneficial during pregnancy because they contain folate (a B-vitamin). Folate is crucial for healthy cell growth and metabolism, and it helps prevent neural tube defects in developing fetuses.
