Cowpea Salad




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Ingredients:

2 portions
Dry cowpea 1 cup
Cucumber 1 medium size
Cherry tomatoes 10 pcs
Red cabbage 1/4 medium size
Spinach leaf 100 g
Rocket 1 bunch
Olive oil 1 tablespoon
Pomegranate syrup 2 Tablespoons
Lemon 1 medium size

Recipe:


Drain the water of the dry cowpea that you keep in the water. Add enough water to pass it over to boil until it softens, then leave it to get cool. Mix red cabbage, cucumber, cherry tomatoes, finelychopped spinach and rocket with cowpea. Add olive oil, freshly squeezed lemon juice and pomegranate syrup and serve after mixing it. Bon Appetite!

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50)Men (age 25-50)
Energy 376.2 kcal 20 20
Carbohydrate 48.1 g 18 18
Protein 22 g 39 39
Fat 9.85 g 15 15
Fibre 18.6 g 62 62
Vitamin A 596 mcg 75 60
Vitamin E (equivalent) 3.8 mg 32 27
Vitamin B2 0.4 mg 32 27
Total Folic Acid 349 mcg 89 89
Calcium 283.5 mg 29 29
Iron 8.9 mg 60 89
Zinc 1.55 mg 45 31
Vitamin C 104.5 mg 105 105
Potassium 2080 mg 60 60
Phosphorus 453,7mg 65 65
Magnesium 198.5 mg 66 57
Vitamin B6 0.7 mg 59 47



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Energy and Nutrition Facts:
Cowpea Salad

Nutritional Information In 1 serving
Energy 536 kcal
Carbohydrate 64 g
Protein 32 g
Fat 15.8 g
Fibre 20.5 g
Vitamin A 5941 mcg
Vitamin E (equivalent) 6.1 mg
Vitamin B2 1.5 mg
Total Folic Acid 431.4 mg
Calcium 370.1 mg
Iron 11.4 mg
Zinc 5 mg
Vitamin C 124 mg
Potassium 2457.5 mg
Phosphorus 644,5mg
Magnesium 224.1 mg
Vitamin B6 1.1 mg
Vitamin B12 20 mcg


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