Cowpeas (Leafy Tips, Cooked, Blanched, Drained, Without Salt)
Cowpeas, also known as black-eyed peas or field peas, are a nutritious vegetable commonly enjoyed in various cuisines. Their tender leafy tips, when cooked, provide a delightful, slightly earthy flavor and a host of beneficial nutrients. This specific preparation involves cooking, blanching, and draining the leafy tips, which helps to retain their fresh, vibrant taste while reducing excess sodium and preserving their natural health benefits.
Nutritional Information per 100g:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22 kcal |
| Protein | 4.67 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 2.8 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 69 mg |
| Iron | 1.09 mg |
| Magnesium | 62 mg |
| Phosphorus | 42 mg |
| Potassium | 351 mg |
| Sodium | 6 mg |
| Zinc | 0.24 mg |
| Copper | 0.154 mcg |
| Manganese | 0.412 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 18.4 mg |
| Thiamin (Vitamin B1) | 0.256 mg |
| Riboflavin (Vitamin B2) | 0.142 mg |
| Niacin (Vitamin B3) | 1.008 mg |
| Vitamin B6 | 0.135 mg |
| Folate | 60 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 29 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Cowpeas are naturally free from common allergens such as dairy, gluten, and nuts, making them a suitable choice for those with food sensitivities. However, as with all legumes, individuals with pea or legume allergies should avoid consuming cowpeas.
Dietary Preferences:
- Vegan: This dish is entirely plant-based, making it suitable for vegan diets.
- Vegetarian: The dish is also suitable for vegetarians.
- Low Sodium: With only 6 mg of sodium per 100g, this preparation is a great option for those on low-sodium diets.
- Gluten-Free: Cowpeas are naturally gluten-free, making them a safe choice for those with celiac disease or gluten sensitivity.
- Low Calorie: At just 22 kcal per 100g, cowpea leafy tips are an excellent low-calorie vegetable choice for weight management or calorie-conscious individuals.
Health Benefits:
Cowpea leafy tips are rich in vital minerals like calcium, iron, and magnesium, which are important for bone health, blood circulation, and muscle function. The high potassium content supports heart health by helping to manage blood pressure. Additionally, the significant amount of vitamin C aids in boosting immunity and promoting skin health, while vitamin A contributes to good vision and skin maintenance.
Cooking Tips:
Cowpea leafy tips are often blanched and cooked to maintain their tender texture and vibrant color. You can enjoy them sautéed with garlic and olive oil, added to soups, stews, or even tossed in a salad for added nutrients. These tips are versatile and can be paired with a variety of dishes, adding a nutritious and flavorful component to your meals.
Conclusion:
Incorporating cowpea leafy tips into your diet is a simple yet effective way to add essential nutrients while keeping meals light and fresh. Whether enjoyed as a side dish or as part of a larger entrée, these nutrient-packed greens offer a healthy boost to any meal. With their rich nutritional profile, they provide valuable vitamins, minerals, and antioxidants, making them a worthy addition to any healthy eating plan.
