Pigeon Peas (Immature Seeds, Cooked, Bleached, Drained, with Salt)
Pigeon peas, also known as Cajanus cajan, are a versatile legume often featured in various cuisines, particularly in Indian, Caribbean, and African dishes. They are prized for their nutty flavor, which becomes more pronounced when cooked, and their high nutritional value. When prepared as immature seeds, cooked, bleached, and drained with salt, pigeon peas offer a balanced profile of macronutrients and micronutrients, making them a valuable addition to a nutritious diet. Below, we have outlined the detailed nutritional information and health benefits of this wholesome ingredient.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 111 kcal |
| Protein | 5.96 g |
| Total Fat | 1.36 g |
| Saturated Fat | 0.365 g |
| Carbohydrates | 19.49 g |
| Fiber | 4.2 g |
| Sugar | 2.48 g |
| Calcium | 41.0 mg |
| Iron | 1.57 mg |
| Magnesium | 40.0 mg |
| Phosphorus | 118.0 mg |
| Potassium | 456.0 mg |
| Sodium | 240.0 mg |
| Zinc | 0.82 mg |
| Copper | 0.105 mcg |
| Manganese | 0.451 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 28.1 mg |
| Thiamin (B1) | 0.35 mg |
| Riboflavin (B2) | 0.166 mg |
| Niacin (B3) | 2.153 mg |
| Vitamin B6 | 0.053 mg |
| Folate | 100.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pigeon peas are generally considered a safe ingredient for most individuals; however, they may cause reactions in people with sensitivities to legumes or pulses. As with any food, it is important to ensure that no allergic reactions occur when consuming pigeon peas, especially for those with known legume allergies.
Dietary Preferences
Pigeon peas are an excellent option for various dietary preferences:
- Vegetarian and Vegan-Friendly: They are plant-based, making them suitable for both vegetarians and vegans.
- Gluten-Free: Naturally gluten-free, they are a great alternative for individuals following a gluten-free diet.
- High-Protein: With 5.96 grams of protein per 100g, pigeon peas can support muscle health and are a valuable protein source for plant-based diets.
- Low in Saturated Fat: The low saturated fat content makes them a heart-healthy choice.
Health Benefits
Pigeon peas provide a variety of health benefits due to their rich nutrient content:
- High in Protein: Pigeon peas offer a plant-based source of protein, essential for muscle growth, repair, and overall body function.
- Rich in Fiber: With 4.2 grams of fiber per 100g, they promote digestive health, help maintain regularity, and support a feeling of fullness, making them ideal for weight management.
- Good Source of Minerals: They contain important minerals such as magnesium, potassium, phosphorus, and calcium, which are essential for bone health, cardiovascular function, and overall wellness.
- Vitamin C: Pigeon peas are rich in vitamin C, which supports the immune system, enhances iron absorption, and acts as an antioxidant to protect cells from damage.
- B-Vitamins: With a substantial amount of B-vitamins (such as thiamin, riboflavin, niacin, and folate), they play a role in energy production, metabolism, and the maintenance of healthy skin and nerve function.
Culinary Uses
Pigeon peas are a versatile ingredient in many types of dishes, including soups, stews, curries, and salads. Their slightly nutty flavor pairs well with spices like cumin, coriander, turmeric, and curry powder. Here are some ideas for using pigeon peas in your cooking:
- In Soups and Stews: Add them to hearty soups or stews for a protein-rich base. They pair particularly well with tomatoes and spices.
- In Curries: Pigeon peas are a key ingredient in various Indian and Caribbean curry dishes, where they absorb the flavors of spices and sauces.
- In Salads: Toss them into salads for a crunchy texture and added nutrition.
- As a Side Dish: Cook them with rice or quinoa for a nutritious, protein-packed side dish.
Conclusion
Pigeon peas, when prepared as immature seeds, cooked, bleached, and drained with salt, are a nutritious, versatile, and flavorful ingredient that can elevate a wide range of dishes. Whether you’re incorporating them into a comforting stew or adding them to a fresh salad, pigeon peas provide essential nutrients like protein, fiber, vitamins, and minerals that contribute to a balanced and healthy diet. Their heart-healthy profile, rich fiber content, and plant-based protein make them an ideal choice for anyone looking to boost their overall wellness while enjoying delicious meals.
