Cowpeas (Young Pods with Seeds, Cooked, Blended, and Drained without Salt)
Cowpeas, also known as black-eyed peas or field peas, are a nutritious legume commonly enjoyed for their versatility and health benefits. When the young pods with seeds are cooked, blended, and drained without the addition of salt, they offer a wholesome, low-calorie ingredient that can be incorporated into a variety of dishes, from soups and stews to salads and side dishes. Rich in essential nutrients, cowpeas are a great choice for those looking to enhance their diet with plant-based proteins and vitamins.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 2.6 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.079 g |
| Carbohydrates | 7.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 55.0 mg |
| Iron | 0.7 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 196.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.24 mg |
| Copper | 0.071 mcg |
| Manganese | 0.219 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 17.0 mg |
| Thiamine (Vitamin B1) | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 0.8 mg |
| Vitamin B6 | 0.123 mg |
| Folate (Vitamin B9) | 26.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 70.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Cowpeas are naturally free from common allergens such as gluten, dairy, and nuts, making them a safe choice for most individuals with food sensitivities. However, it is important to note that some individuals may experience digestive discomfort from legumes, especially if they are not accustomed to a high-fiber diet.
Dietary Preferences:
- Vegan: Cowpeas are plant-based, making them suitable for vegan diets.
- Vegetarian: Suitable for vegetarian diets.
- Gluten-Free: Naturally gluten-free, making them an excellent option for those with celiac disease or gluten sensitivity.
- Low in Saturated Fat: A great choice for those seeking to reduce their saturated fat intake.
- Low Sodium: With only 3 mg of sodium per 100g serving, they are ideal for those monitoring their sodium intake.
Cooking Tips:
Cowpeas can be used in a variety of dishes and are perfect for soups, stews, or even as a side dish. They can also be incorporated into salads or blended into dips. Cooking cowpeas without salt helps to maintain their natural flavors and keeps the dish low in sodium, which is beneficial for those monitoring their blood pressure.
Conclusion:
Cowpeas are a nutrient-dense food that offers a good source of plant-based protein, essential minerals, and vitamins, all while being low in calories and fat. Their mild flavor and versatility in cooking make them a valuable addition to any meal, whether you’re preparing a hearty stew or a light, refreshing salad. Whether you follow a vegan, gluten-free, or low-sodium diet, cowpeas provide a healthy and satisfying option to meet your dietary needs.
