Cowpeas (Young Pods with Seeds, Cooked, Blended, with Salt)
Cowpeas, also known as black-eyed peas when dried, are a nutritious legume commonly enjoyed in various dishes worldwide. The young pods with seeds, when cooked and blended with a pinch of salt, offer a delightful combination of flavor and essential nutrients. This simple yet nutrient-dense food can be a wonderful addition to your meals, especially for those looking for plant-based protein, dietary fiber, and vital minerals.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 34.0 |
| Protein (g) | 2.6 |
| Saturated Fat (g) | 0.079 |
| Total Fat (g) | 0.3 |
| Carbohydrates (g) | 7.0 |
| Fiber (g) | 0.0 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 55.0 |
| Iron (mg) | 0.7 |
| Magnesium (mg) | 41.0 |
| Phosphorus (mg) | 49.0 |
| Potassium (mg) | 196.0 |
| Sodium (mg) | 239.0 |
| Zinc (mg) | 0.24 |
| Copper (mcg) | 0.071 |
| Manganese (mg) | 0.219 |
| Selenium (mcg) | 0.7 |
| Vitamin C (mg) | 17.0 |
| Thiamin (mg) | 0.09 |
| Riboflavin (mg) | 0.09 |
| Niacin (mg) | 0.8 |
| Vitamin B6 (mg) | 0.123 |
| Folate (mcg) | 26.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 70.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information:
This food is naturally free from common allergens such as dairy, gluten, and nuts. However, if you are sensitive to legumes or soy, please consult with your healthcare provider before consumption.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Carb: Suitable for low-carb diets.
- Low-Sodium: High sodium content due to added salt; consider reducing salt to make it suitable for a low-sodium diet.
Advice for Preparation and Usage:
- Cowpeas are a versatile ingredient that can be used in soups, salads, or as a side dish.
- When preparing at home, you can adjust the salt content to better suit your dietary needs, especially if you’re watching your sodium intake.
- They pair wonderfully with other beans and legumes for a protein-packed meal and can be included in various regional dishes, from Southern comfort food to Mediterranean salads.
- For an extra flavor boost, try blending with garlic, onions, or a squeeze of fresh lemon juice for a unique twist.
Conclusion:
Cowpeas are a low-calorie, nutrient-packed legume that offers a variety of vitamins and minerals, including calcium, potassium, and vitamin C. With their soft texture and mild flavor, they are an excellent choice for people seeking a healthy, plant-based alternative for a satisfying meal. Whether served as part of a larger dish or on their own, these young pods with seeds make for a delicious and healthful addition to any culinary repertoire.
