Cowpea salad with tuna, egg and olives – an easy portuguese recipe

Name: Cowpea salad with tuna, egg and olives – an easy portuguese recipe
Prep time: 5 min
Cook time: 10 min
Total time: 30 min
Yield: 2
Cuisine: En
Ingredients: ½ onion; 1 ripe tomato; 1¾ cups cooked black-eyed peas / cowpeas; 1 can tuna in olive oil; 2 tbsp olive oil; 1 tbsp cider vinegar; Salt to taste; Black pepper to taste; Parsley to taste; 1 egg; A few olives

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Main Dish

Very Easy

30 min

1106 Kcal

This cowpea salad with tuna is a traditional Portuguese recipe that is fresh, nutritious and very easy to prepare. Along with the main ingredients, it includes hard-boiled eggs , tomato, onion, olives and a simple olive oil and vinegar dressing. It’s an excellent choice for a light lunch, a quick dinner or a summer meal. Rich in protein and fiber, this Portuguese salad combines classic Mediterranean flavors and can be served as a main course or a side dish. If you’re looking for a simple, healthy and tasty cowpea salad with tuna, this homemade version is perfect for any occasion.

Materials

Saucepan
Knife
Cutting board

Preparation

Preparation5 min

Waiting time15 min

Cook time10 min

Chop the onion and dice the tomato. Drain the cowpeas, open the can of tuna and set aside a few olives.
To assemble: Place the drained cowpeas in a deep dish. Top with the tomato, onion and drained tuna.
Season with olive oil, vinegar, salt and pepper.
Add the finely chopped parsley and mix gently. Taste and adjust the seasoning if needed. Cover with plastic wrap and refrigerate for 15–30 minutes before serving to allow the flavors to meld.
Meanwhile, cook the egg in boiling water for 10 minutes.
Remove the salad from the refrigerator. Garnish with the hard-boiled egg, cut into four pieces, and a few olives. Enjoy!

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FAQ ❓

Can I prepare the cowpea salad with tuna the day before?

Yes, this is one of the best recipes to prepare ahead of time. The cowpea salad with tuna will keep well in the refrigerator for up to 2 days, as long as it is stored in a tightly sealed container. In fact, many people find that the flavors improve after resting for a few hours, allowing the cowpeas to absorb the dressing better. If you prepare the salad the day before, a good tip is to add the hard-boiled eggs just before serving to preserve their texture. It’s also a good idea to taste and adjust the seasoning before serving, adding olive oil or vinegar if needed.

How long does cowpea salad keep in the refrigerator?

When stored properly in an airtight container, cowpea salad with tuna can keep in the refrigerator for 2 to 3 days. To ensure the best quality, keep it refrigerated and avoid leaving it at room temperature for long periods. Ingredients such as hard-boiled eggs and tuna are more sensitive to heat, so proper storage is essential. Before eating, check the smell, texture and appearance of the ingredients. If you notice any changes, it’s safest not to eat it. This is a great option for preparing meals ahead of time and making it easier to plan your week.

Can I freeze cowpea salad with tuna?

Freezing this salad is not recommended. Although cowpeas freeze well, ingredients such as tomato, onion, hard-boiled eggs and olives can lose their texture and quality after thawing. The result is usually a watery salad that is less enjoyable to eat. Since the recipe is quick and easy to prepare, it’s best to keep it in the refrigerator and eat it within a few days to make the most of the fresh ingredients.

What is the best tuna to use in this salad?

Good-quality canned tuna is the best choice for this recipe. Tuna packed in olive oil and tuna packed in water both work well, depending on your preference. Tuna in olive oil tends to have more flavor and a juicier texture, while tuna in water makes for a lighter meal. Whichever you choose, be sure to drain it well before mixing it with the other ingredients. Using good-quality tuna makes all the difference to the final flavor of the cowpea salad.

Is cowpea salad with tuna healthy?

Yes, this is a balanced, nutritious meal that is popular with people looking for a healthy diet. Cowpeas provide fiber, plant-based protein, vitamins and minerals that are important for the body. Tuna adds high-quality protein and essential nutrients. Combined with fresh vegetables, eggs and olive oil, this salad makes an excellent choice for a light lunch or a quick dinner. It also helps you feel full and can be part of a balanced diet.

What should I serve with cowpea salad with tuna?

This Portuguese salad can be served on its own as a main course or with simple foods that complement its flavors. Crusty bread, cornbread, toast or vegetable soup are some of the most popular options. It also goes very well with grilled fish or roasted meat as part of a more substantial meal. Since it is rich in protein and fiber, it is quite filling without needing many accompaniments. The choice depends on the occasion and personal preference.

Why does cowpea salad taste bland?

The main reason is usually insufficient seasoning or ingredients that are not fresh. Cowpeas have a mild flavor and benefit from a good combination of olive oil, vinegar, onion and herbs. Another common mistake is serving the salad too cold, straight from the refrigerator, which dulls the flavors. For the best results, take the salad out a few minutes before serving and adjust the seasoning if needed. Small adjustments can make a big difference to the final result.

Can I make a vegetarian version of this salad?

Yes, it’s easy to adapt this recipe to make a vegetarian version. You can replace the tuna with chickpeas, seasoned tofu or other plant-based protein-rich ingredients. The cowpeas remain the base of the dish, preserving the recipe’s characteristic texture and nutritional value. This alternative is ideal for anyone who doesn’t eat fish but wants a fresh, tasty and nutritious meal. The key is to maintain a balance between the ingredients and seasonings.

Nutrition

for 1 serving / for 100 g

Calories: 1106Kcal

Carbo: 108.8g
Total fat: 25.3g
Saturated fat: 3g
Proteins: 70.5g
Fibers: 78.5g
Sugar: 51.4g
ProPoints: 27
SmartPoints: 34

Nutritional information for 1 serving (1380g)

Gluten free

Cookware

burner

Attributes

Keep refrigerated

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Mirella Mendonça

I am the editorial manager at Petitchef (Portugal and Brazil) and a huge enthusiast of travel and world cuisine, always in search of new flavors and experiences. However, as much as I love exploring the delights of different cultures, my mom's cooking will always be my favorite — with that unique flavor that only she can create.

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