Cowpeas (Catjang) Mature Seeds – Cooked, Without Salt
Cowpeas, also known as Vigna unguiculata, are a nutrient-packed legume commonly used in various culinary dishes across the world. These mature seeds, when cooked without salt, provide an excellent source of protein, dietary fiber, and essential vitamins and minerals. Packed with energy and vital nutrients, they make an ideal addition to a balanced diet.
Hereβs a detailed breakdown of the nutritional content of cooked cowpeas (catjang) mature seeds without salt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 117 kcal |
| Protein | 8.13 g |
| Total Fat | 0.71 g |
| Saturated Fat | 0.185 g |
| Carbohydrates | 20.32 g |
| Dietary Fiber | 3.6 g |
| Sugars | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 3.05 mg |
| Magnesium | 96.0 mg |
| Phosphorus | 142.0 mg |
| Potassium | 375.0 mg |
| Sodium | 19.0 mg |
| Zinc | 1.87 mg |
| Copper | 0.271 mcg |
| Manganese | 0.473 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 0.4 mg |
| Thiamin (Vitamin B1) | 0.162 mg |
| Riboflavin (Vitamin B2) | 0.046 mg |
| Niacin (Vitamin B3) | 0.714 mg |
| Vitamin B6 | 0.092 mg |
| Folate (Vitamin B9) | 142.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas (catjang) are part of the legume family and may cause allergic reactions in individuals with known legume allergies. It is always advised to check for individual sensitivities before consumption.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Sodium: Yes (no added salt)
- Low-Fat: Yes
- High in Fiber: Yes
- Rich in Protein: Yes
Health Benefits
Cowpeas are an excellent source of plant-based protein, making them a valuable food for vegetarians, vegans, and those seeking to reduce meat consumption. They provide a good amount of fiber, which helps in digestion and maintaining healthy cholesterol levels. Additionally, cowpeas are rich in minerals like magnesium, potassium, and phosphorus, which contribute to healthy bone and heart function. The presence of folate and B vitamins supports energy metabolism and overall well-being.
Cooking Tips
Cowpeas can be enjoyed in various dishes, from hearty stews and soups to salads and side dishes. When cooking, itβs essential to soak them overnight to reduce cooking time. You can also use them in place of other legumes in traditional recipes like curries and dips.
Conclusion
Cooked cowpeas (catjang) without salt are a healthy, low-fat, and high-protein option that offers a variety of essential nutrients. Their versatility in the kitchen allows them to be incorporated into numerous dishes, making them a valuable ingredient for anyone looking to enhance their diet with nutritious legumes.
