Σαλάτα με Cowpeas, Χρυσάνθεμο και Κοτόπουλο με Dressing Ασερόλας
This is my mid-morning anchor on busy clinic days — the kind of thing I pull together in my kitchen in Athens when I need real nourishment but not the weight of a full meal before my afternoon patients arrive. Warm cowpeas and chrysanthemum greens with shredded rotisserie chicken, dressed in bright acerola juice, is exactly what functional eating looks like in practice, not just in theory. The blueberries are my small reminder — even a snack deserves colour, antioxidants, and a little joy. #mediterranean #legumes #healthy-snack #rotisserie-chicken #antioxidant-rich #greek
15
min total
(Prep:
10
| Cook: 5)
2
servings
1
Cowpeas , immature seeds, raw
50.0 gram
Broadbeans , mature seeds, cooked, boiled, without salt
60.0 gram
Beans, french, mature seeds, cooked, boiled, without salt
50.0 gram
Chrysanthemum, garland, cooked, boiled, drained, with salt
40.0 gram
Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked
70.0 gram
Acerola juice, raw
80.0 gram
Blueberries, canned, heavy syrup, solids and liquids
30.0 gram
Nutrition Facts
Energy
351.5 kilocalorie
Protein
30.8 gram
Mufa 14:1
0.0 gram
Mufa 15:1
0.0 gram
Mufa 16:1
0.4 gram
Mufa 17:1
0.0 gram
Mufa 20:1
0.0 gram
Mufa 22:1 C
0.0 gram
Oleic Acid (Omega-9)
1.8 gram
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 gram
DHA (Docosahexaenoic Acid, Omega-3)
0.0 gram
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 gram
Linoleic Acid (Omega-6)
0.6 gram
Pufa 18:3 N-6 C,c,c
0.0 gram
Pufa 18:4
0.0 gram
Pufa 20:2 N-6 C,c
0.0 gram
Pufa 20:3
0.0 gram
Pufa 20:4
0.0 gram
Pufa 22:5 N-3 (dpa)
0.0 gram
Palmitic Acid (C16:0)
1.0 gram
Sfa 10:0
0.0 gram
Sfa 12:0
0.0 gram
Sfa 14:0
0.0 gram
Sfa 15:0
0.0 gram
Sfa 17:0
0.0 gram
Sfa 20:0
0.0 gram
Sfa 22:0
0.0 gram
Sfa 24:0
0.0 gram
Sfa 4:0
0.0 gram
Sfa 6:0
0.0 gram
Sfa 8:0
0.0 gram
Stearic Acid (C18:0)
0.2 gram
Tfa 18:2 T,t
0.0 gram
Dietary Fiber
12.1 gram
Starch
0.0 gram
Lactose
0.0 gram
Maltose
0.0 gram
Sucrose
0.0 gram
Fructose
0.0 gram
Galactose
0.0 gram
Glucose
0.0 gram
Carotene, Alpha
0.0 microgram
Carotene, Beta
872.0 microgram
Choline
84.9 milligram
Folate (Vitamin B9)
668.1 microgram
Retinol
7.0 microgram
Vitamin A
1989.1 microgram
Vitamin B-12
0.3 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
0.3 milligram
Vitamin B1 (Thiamin)
0.3 milligram
Vitamin B2 (Riboflavin)
0.5 milligram
Vitamin B3 (Niacin)
6.2 milligram
Vitamin B5 (Pantothenic Acid)
1.4 milligram
Vitamin C
1291.9 milligram
Vitamin D
0.0 International Unit
Vitamin E
1.5 milligram
Vitamin K
87.0 microgram
Calcium, Ca
167.9 milligram
Copper, Cu
0.5 milligram
Iron, Fe
4.7 milligram
Magnesium, Mg
114.1 milligram
Manganese, Mn
0.9 milligram
Phosphorus, P
359.8 milligram
Potassium, K
1089.2 milligram
Selenium, Se
30.3 microgram
Sodium, Na
418.8 milligram
Zinc, Zn
3.7 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
2.6 gram
Alcohol, Ethyl
0.0 gram
Arginine
2.0 gram
Ash
3.8 gram
Aspartic Acid
2.8 gram
Betaine
9.0 milligram
Caffeine
0.0 milligram
Cholesterol
112.0 milligram
Cryptoxanthin, Beta
0.0 microgram
Cystine
0.3 gram
Folic Acid
0.0 microgram
Glutamic Acid
4.3 gram
Glycine
1.3 gram
Histidine
0.8 gram
Hydroxyproline
0.1 gram
Isoleucine
1.3 gram
Leucine
2.3 gram
Lutein + Zeaxanthin
1417.5 microgram
Lycopene
0.0 microgram
Lysine
2.5 gram
Methionine
0.7 gram
Oleic Acid (Omega-9)
0.0 gram
Proline
1.4 gram
Serine
1.3 gram
Theobromine
0.0 milligram
Threonine
1.0 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.1 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.3 gram
Tyrosine
0.9 gram
Valine
1.4 gram
Water
294.4 gram
0
If you're starting from raw cowpeas, cover them in cold water and let them soak for 8 hours or overnight — this is the unhurried, sensible approach, and your digestion will thank you. Drain them, then simmer gently for around 45 minutes until they're just tender and holding their shape. You don't want mush. If life is busy today, canned cowpeas are completely fine — just drain and rinse them well.
1
While the cowpeas are doing their thing, bring a separate pot of well-salted water to the boil and cook the fava beans and french beans for 4 to 5 minutes until tender but still with a little bite. Drain them and set aside. If they're already cooked, a gentle warm-through is all they need — don't reboil them into submission.
2
Warm the chrysanthemum greens in a small pan over low heat for 2 to 3 minutes, just enough to bring them back to temperature. They should still smell fresh and slightly mineral — the moment they start to look tired and dark, you've gone too far. Set them aside off the heat.
3
Tear the rotisserie chicken drumstick meat into generous shreds — roughly 60 to 80 grams per person. This is one of the great shortcuts I allow myself without guilt. Let the chicken sit at room temperature for a moment; cold protein straight from the fridge would undo the warmth of everything else.
4
In a small bowl, whisk together about 80ml of acerola juice with a pinch of good sea salt and a few grinds of black pepper. Taste it — acerola is vivid and tart, somewhere between citrus and tropical fruit, and it wakes everything up. If it feels too sharp for your palate today, a small spoon of honey softens it without losing the brightness.
5
Arrange the cowpeas, fava beans, french beans, and chrysanthemum greens across two plates or shallow bowls — I like to keep them loosely separated so you can see what's in there. Lay the shredded chicken on top, then pour the acerola dressing over everything generously. Spoon the blueberries and a little of their syrup over last. The syrup bleeds into the acerola in the most beautiful, tart-sweet way.
6
Eat this immediately, while the beans are still warm and the greens have life in them. This is not a dish that waits well, and it's not meant to. I eat mine in about ten minutes standing at my kitchen counter, and I go back to work feeling sharp, not heavy. If you're preparing this ahead, keep every component separate and assemble only when you're ready to eat — the whole point is freshness and warmth meeting on the plate.
Nutrition Insights
✓
Fat enhances Vitamin A absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin A.
Source: NIH ODS – Vitamin A fact sheet
✓
Fat enhances Vitamin E absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin E.
Source: NIH ODS – Vitamin E fact sheet
✓
Fat enhances Vitamin K absorption
This recipe includes a fat source, which helps your body absorb the fat-soluble Vitamin K.
Source: NIH ODS – Vitamin K fact sheet
✓
Protects folate
Vitamin C protects folate from oxidative degradation during digestion, preserving more of it for absorption.
Source: Linus Pauling Institute – Folate
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