Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Black Eyed Peas scientifically known as Vigna unguiculata, are a type of legume belonging to the Fabaceae family. Black-eyed peas, also known as cowpeas, are a type of legume that is popular in various cuisines around the world. They are small, creamy-colored beans with a black or “black eye” spot, which gives them their distinctive name. They are also commonly known as black-eyed peas, southern peas, or crowder peas. Cowpeas are widely cultivated for their edible seeds, which are a valuable source of protein and other nutrients.
Black Eyed Peas Nutrition Facts
- Nutritional information for black-eyed peas (per 100 grams):
Nutrient Amount Calories 120 kcal Protein 7.7 g Carbohydrates 21.2 g Dietary Fiber 4.2 g Sugars 4.3 g Fat 0.4 g Saturated Fat 0.1 g Monounsaturated Fat 0.1 g Polyunsaturated Fat 0.2 g Omega-3 Fatty Acids 0.1 g Omega-6 Fatty Acids 0.1 g Vitamins – Vitamin A (IU) 4 IU – Vitamin C 0.8 mg – Vitamin K 1.5 µg – Thiamine (B1) 0.4 mg – Riboflavin (B2) 0.1 mg – Niacin (B3) 0.8 mg – Vitamin B6 0.1 mg – Folate (B9) 208 µg – Vitamin E 0.1 mg Minerals – Calcium 29 mg – Iron 1.5 mg – Magnesium 45 mg – Phosphorus 150 mg – Potassium 278 mg – Sodium 6 mg – Zinc 1.0 mg – Copper 0.2 mg – Manganese 0.9 mg
Black Eyed Peas Benefits
Black-eyed peas offer various health benefits due to their rich nutritional profile. Here are some potential benefits associated with the consumption of black-eyed peas:
Rich in Protein:
Black-eyed peas are a good source of plant-based protein, making them an excellent choice for individuals who follow vegetarian or vegan diets. Protein is essential for muscle repair, immune function, and overall body maintenance.
High in Fiber:
The high fiber content in black-eyed peas promotes digestive health and helps regulate blood sugar levels. Adequate fiber intake is also associated with a reduced risk of heart disease.
Nutrient-Dense:
Black-eyed peas provide essential vitamins and minerals, including
- Folate,
- iron,
- magnesium,
- phosphorus,
- potassium, and
- vitamins B1, B2, B3, B6, and C.
These nutrients play crucial roles in various bodily functions, such as energy production, immune support, and bone health.
Low in Fat:
The low fat content in black-eyed peas, particularly saturated fat, makes them a heart-healthy food option.
Antioxidant Properties:
Black-eyed peas contain antioxidants that help neutralize free radicals in the body, potentially reducing the risk of chronic diseases and supporting overall health.
Blood Sugar Regulation:
The combination of fiber and complex carbohydrates in black-eyed peas may contribute to steady energy release and help regulate blood sugar levels, making them a good choice for individuals with diabetes or those looking to manage their blood sugar.
Weight Management:
The combination of protein and fiber in black-eyed peas can contribute to a feeling of fullness, which may aid in weight management by reducing overall calorie intake.
Folate for Pregnancy:
Folate (Vitamin B9) is crucial for fetal development during pregnancy. Adequate folate intake is associated with a lower risk of neural tube defects in newborns.
Bone Health:
Minerals such as calcium, magnesium, and phosphorus in black-eyed peas play a role in maintaining bone health and preventing conditions like osteoporosis.
Side Effects of Black Eyed Peas
Black-eyed peas are generally considered safe and nutritious for most people when consumed as part of a balanced diet. However, like any food, there may be some considerations, and individual responses can vary.
Here are some points to keep in mind:
Allergies:
Individuals with legume allergies may be sensitive to black-eyed peas. If you have a known allergy to legumes, it’s important to avoid black-eyed peas and related foods.
Antinutrients:
Legumes, including black-eyed peas, contain compounds known as antinutrients, such as lectins and phytates. These compounds can interfere with the absorption of certain minerals.
However, proper preparation methods, such as soaking, cooking, or fermenting, can help reduce the levels of antinutrients.
Flatulence:
Legumes are known to cause gas and bloating in some individuals. This is due to the presence of certain carbohydrates that may not be fully digested in the small intestine.
Soaking and cooking black-eyed peas thoroughly can help reduce these effects.
G6PD Deficiency:
People with glucose-6-phosphate dehydrogenase (G6PD) deficiency should be cautious with legumes, including black-eyed peas.
These individuals may experience a reaction called hemolysis when consuming certain foods, including fava beans, which are related to black-eyed peas.
Interactions with Medications:
If you are taking medications, especially for blood sugar regulation or blood pressure, it’s advisable to consult with a healthcare professional.
The fiber and nutrient content in black-eyed peas could potentially interact with the absorption or effectiveness of certain medications.
Purines:
Black-eyed peas contain purines, which can be a concern for individuals with gout.
However, the purine content in plant-based foods is generally lower than in animal products, and moderate consumption is usually well-tolerated.
Taste of Black Eyed Pea
- Black-eyed peas have a mild, slightly nutty flavor and a firm texture.
- They are often described as having a creamy and earthy taste with a subtle sweetness.
- The flavor is versatile, making black-eyed peas suitable for a variety of dishes.
When cooked, they absorb the flavors of the ingredients they are cooked with, making them a popular ingredient in many cuisines.
Preparation of Black Eyed Pea
Here are some common ways black-eyed peas are prepared:
Boiled or Steamed:
Simple boiling or steaming of black-eyed peas brings out their natural flavor. They can be seasoned with salt and pepper for a straightforward and nutritious side dish.
In Soups and Stews:
Black-eyed peas are often used in soups and stews, where they contribute both flavor and a hearty texture. They pair well with various vegetables, herbs, and spices.
Salads:
Cold salads with black-eyed peas are popular, especially in Southern cuisine. They can be combined with ingredients like tomatoes, onions, bell peppers, and a vinaigrette dressing for a refreshing dish.
Curries:
In some cuisines, black-eyed peas are used in curries with a mix of spices, creating a flavorful and satisfying dish.
Fritters and Patties:
Mashing or blending black-eyed peas can result in fritters or patties. These are often seasoned and fried for a crispy exterior and a soft, flavorful interior.
Casseroles:
Black-eyed peas can be incorporated into casseroles with other ingredients like rice, cheese, and spices for a comforting and filling dish.
Protein of Black eyed peas
Black-eyed peas are a good source of plant-based protein. The protein content of black-eyed peas can vary slightly based on factors such as cooking methods and specific varieties, but generally, they provide a substantial amount of protein.
Here’s an approximate protein content for cooked black-eyed peas:
- Protein Content (per 100 grams): Approximately 7.7 grams
Healthy Recipe of Black Eyed Peas
A healthy and flavorful recipe for a Black-Eyed Pea Salad:
Black-Eyed Pea Salad:
Ingredients:
- 2 cups cooked black-eyed peas (canned or boiled)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 bell pepper (any color), diced
- 1/4 cup fresh cilantro or parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Optional: 1 clove garlic, minced
Instructions:
Prepare the Black-Eyed Peas:
If using canned black-eyed peas, drain and rinse them. If using dried peas, cook them according to package instructions until they are tender.
Chop Vegetables:
In a large bowl, combine the black-eyed peas, cherry tomatoes, cucumber, red onion, bell pepper, and cilantro or parsley.
Make the Dressing:
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and pepper. If you like, add minced garlic for extra flavor.
Combine and Toss:
Pour the dressing over the salad ingredients and toss everything together until well combined.
Add Feta (Optional):
If desired, sprinkle crumbled feta cheese over the top of the salad.
Chill and Serve:
Allow the salad to chill in the refrigerator for at least 30 minutes to let the flavors meld. Serve chilled as a refreshing and nutritious side dish.
This black-eyed pea salad is rich in fiber, protein, and a variety of vitamins and minerals. It makes for a satisfying and healthy option, perfect for lunch or as a side dish for dinner.
Adjust the ingredients and seasonings according to your taste preferences. Enjoy!
Black eyed peas food
Hoppin’ John:
A traditional Southern dish, Hoppin’ John is made with black-eyed peas, rice, and smoked pork, often served with collard greens. It is a popular dish eaten on New Year’s Day for good luck.
Black-Eyed Pea Soup:
Create a hearty and nutritious soup by combining black-eyed peas with vegetables, broth, and your favorite seasonings. Add ingredients like tomatoes, carrots, celery, and spices to enhance the flavor.
Black-Eyed Pea Salad:
Make a refreshing salad by combining cooked black-eyed peas with chopped vegetables like tomatoes, cucumbers, red onions, and fresh herbs. Toss with a vinaigrette dressing for a light and healthy dish.
Black-Eyed Pea Curry:
Prepare a flavorful curry by cooking black-eyed peas in a spiced tomato or coconut milk-based sauce. Add your favorite vegetables and serve it over rice or with bread.
Black-Eyed Pea Dip:
Mash or blend black-eyed peas with garlic, olive oil, lemon juice, and your favorite herbs to create a tasty dip. Serve it with pita bread, tortilla chips, or vegetable sticks.
Black-Eyed Pea Fritters:
Combine mashed black-eyed peas with spices, herbs, and breadcrumbs to form patties. Pan-fry or bake them until golden brown to make delicious and protein-packed fritters.
Black-Eyed Pea and Cornbread Casserole:
Layer cooked black-eyed peas with cornbread batter and bake until the cornbread is golden brown. This creates a comforting casserole with a nice combination of textures.
Black-Eyed Pea Salsa:
Mix black-eyed peas with diced tomatoes, onions, cilantro, lime juice, and spices to create a flavorful salsa. Serve it with tortilla chips or as a topping for grilled proteins.
Cooking Methods of Black Eyed Peas
Cooking Dried Black-Eyed Peas:
Soaking (Optional):
- Soaking the dried black-eyed peas overnight can help reduce cooking time and improve their digestibility. However, it’s not mandatory.
Rinsing:
- Rinse the dried black-eyed peas under cold running water to remove any dirt or debris.
Boiling:
- In a large pot, combine the soaked or unsoaked black-eyed peas with enough water to cover them generously.
- Bring the water to a boil, then reduce the heat to a simmer.
- Cook for about 45 minutes to 1 hour or until the peas are tender. Cooking time may vary, so check for doneness by tasting.
Seasoning:
- Add salt towards the end of the cooking process to avoid toughening the peas.
- Season with herbs and spices like garlic, onion, bay leaves, thyme, or smoked paprika for added flavor.
Cooking Canned Black-Eyed Peas:
Rinsing:
- If using canned black-eyed peas, drain and rinse them under cold water. Rinsing helps remove excess sodium and can improve their texture.
Simmering:
- In a saucepan, combine the canned black-eyed peas with a small amount of water or broth.
- Simmer on low heat for about 10-15 minutes, stirring occasionally.
Seasoning:
- Add herbs and spices to enhance the flavor. Consider using ingredients like cumin, coriander, or a dash of hot sauce.
Cooking Frozen Black-Eyed Peas:
Thawing (Optional):
- If using frozen black-eyed peas, thaw them in the refrigerator overnight or use the defrost function in the microwave.
Boiling or Simmering:
- Similar to dried peas, you can boil or simmer frozen black-eyed peas. Cook until they are tender, which may take around 20-30 minutes.
Seasoning:
- Add your preferred herbs and spices to infuse flavor. Consider using fresh herbs like parsley or cilantro for a burst of freshness.
Pressure Cooking Black-Eyed Peas:
Soaking (Optional):
- Soaking is optional but can help reduce pressure cooking time. If you soak, drain and rinse before pressure cooking.
Pressure Cooking:
- In a pressure cooker, combine the black-eyed peas with water or broth. Follow the pressure cooker’s instructions for the cooking time, usually around 15-20 minutes after reaching pressure.
Seasoning:
- Season the cooked black-eyed peas with herbs and spices after opening the pressure cooker.
Remember to taste and adjust the seasoning as needed. Black-eyed peas are versatile and can be served on their own as a side dish, added to salads, stews, or used in various recipes.
Black Eyed Peas for Liver Health:
Rich in Fiber:
- Black-eyed peas are a good source of dietary fiber, which can aid in digestion and contribute to overall liver health.
Antioxidant Content:
- The presence of antioxidants in black-eyed peas may help protect liver cells from oxidative stress.
Protein Content:
- Adequate protein intake is important for liver health, and black-eyed peas provide a plant-based protein source.
Black Eyed Peas for Diabetes Management:
High in Fiber:
- The fiber content in black-eyed peas can slow down the absorption of glucose, helping to regulate blood sugar levels.
Low Glycemic Index:
- Black-eyed peas have a relatively low glycemic index, which means they have a smaller impact on blood sugar levels when compared to high-GI foods.
Protein Content:
- The protein in black-eyed peas can contribute to satiety, potentially helping with weight management, a factor important in diabetes control.
Nutrient Profile:
- The vitamins and minerals in black-eyed peas, such as magnesium and folate, play roles in insulin sensitivity and glucose metabolism.
Black Eyed Peas for Skin Health:
Antioxidant Properties:
- Antioxidants present in black-eyed peas may help combat oxidative stress, which can contribute to skin aging.
Vitamin Content:
- Black-eyed peas contain vitamins like vitamin A, which is essential for maintaining healthy skin.
Protein for Tissue Repair:
- Protein is crucial for tissue repair, including the skin. Black-eyed peas provide plant-based protein to support this process.
Hydration and Nutrition:
- Adequate hydration, coupled with the nutritional content of black-eyed peas, contributes to overall skin health.
Eating Black-Eyed Peas Everyday:
Consuming black-eyed peas regularly as part of a balanced diet is generally considered healthy. They provide essential nutrients and can contribute to meeting daily protein and fiber requirements.
However, like any food, variety in your diet is key to ensuring you get a broad range of nutrients from different sources.
Black-Eyed Peas: Vegetable or Protein?
Black-eyed peas can be considered both a vegetable and a protein source.
They contain a significant amount of plant-based protein, making them an excellent option for individuals following vegetarian or vegan diets.
Additionally, they provide essential vitamins and minerals commonly found in vegetables.
What is Special About Black-Eyed Peas?
Cultural Significance:
- In some cultures, black-eyed peas are considered a symbol of good luck, often eaten on New Year’s Day for prosperity and good fortune.
Versatility:
- Black-eyed peas are versatile and can be used in various dishes, from salads and stews to side dishes and casseroles.
Nutrient Density:
- They are nutrient-dense, offering a range of vitamins, minerals, and antioxidants.
Black-Eyed Peas as a Superfood:
While the term “superfood” is not a scientifically defined classification, black-eyed peas are certainly a nutritious food.
They provide a combination of fiber, protein, vitamins, and minerals that contribute to overall health.
Why Are Black-Eyed Peas Expensive?
Several factors can influence the price of black-eyed peas, including:
- Cultivation Conditions:
- Weather conditions and agricultural factors can affect crop yields and prices.
- Demand and Supply:
- High demand or low supply can lead to increased prices.
- Processing and Packaging:
- Costs associated with processing, packaging, and transportation can contribute to the overall price.
Good Substitute for Black-Eyed Peas:
If you’re looking for a substitute for black-eyed peas in a recipe, consider using other beans or legumes like chickpeas, kidney beans, or lentils.
Each may bring a slightly different flavor and texture to the dish.
Another Name for Black-Eyed Peas:
Black-eyed peas are also known by other names, including cowpeas, southern peas, and field peas.
Can Black-Eyed Peas Be Eaten Raw?
While black-eyed peas can technically be eaten raw, they are more commonly consumed after cooking.
Cooking helps improve their digestibility and eliminates any potential harmful bacteria that might be present in raw legumes.
Cooking also enhances their flavor and texture. It’s recommended to cook black-eyed peas thoroughly before consuming.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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