Cowpeas (Black-eyed Peas) – Cooked, Dried, with Salt
Cowpeas, commonly known as black-eyed peas, are a versatile legume enjoyed in a variety of dishes across many cultures. These beans are rich in nutrients and offer a host of health benefits, making them an excellent choice for any meal. When cooked and dried with salt, cowpeas deliver a satisfying and hearty addition to your diet, whether theyβre included in soups, stews, salads, or served as a side dish.
Hereβs a closer look at the nutritional breakdown and health benefits of cowpeas (black-eyed peas), cooked, dried with salt.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 94 kcal |
| Protein | 3.17 g |
| Fat | 0.38 g |
| Saturated Fat | 0.096 g |
| Carbohydrates | 19.73 g |
| Fiber | 5.0 g |
| Sugar | 3.23 g |
| Calcium | 128 mg |
| Iron | 1.12 mg |
| Magnesium | 52 mg |
| Phosphorus | 51 mg |
| Potassium | 418 mg |
| Sodium | 240 mg |
| Zinc | 1.03 mg |
| Copper | 0.133 mcg |
| Manganese | 0.572 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 2.2 mg |
| Thiamin (Vitamin B1) | 0.101 mg |
| Riboflavin (Vitamin B2) | 0.148 mg |
| Niacin (Vitamin B3) | 1.403 mg |
| Vitamin B6 | 0.065 mg |
| Folate (Vitamin B9) | 127 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 40.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Cowpeas (Black-eyed Peas)
Cowpeas are a powerhouse of nutrition. They are an excellent source of protein, especially for those on plant-based diets, making them a valuable meat alternative. Rich in dietary fiber, cowpeas support digestive health, aid in maintaining healthy blood sugar levels, and help manage weight. The fiber content also promotes heart health by reducing cholesterol levels.
These beans are also a great source of vitamins and minerals, such as calcium, iron, magnesium, and potassium, which contribute to healthy bones, blood circulation, and muscle function. The antioxidants, including vitamin C and manganese, help protect the body from oxidative stress and free radical damage.
Allergen Information:
Cowpeas are generally considered safe for most individuals. However, people with legume allergies should exercise caution. Cowpeas contain proteins that may trigger allergic reactions in sensitive individuals, especially those allergic to other legumes.
Dietary Preferences:
- Vegan: Cowpeas are plant-based, making them suitable for vegan diets.
- Vegetarian: Ideal for vegetarians as a source of protein.
- Gluten-Free: Cowpeas are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
- Low-Sodium Option: Though salted in this preparation, cowpeas can be easily rinsed to reduce their sodium content.
- High-Fiber: With 5 grams of fiber per 100 grams, they support digestive health and are great for anyone following a high-fiber diet.
Culinary Tips:
Cowpeas (black-eyed peas) are incredibly versatile and can be used in a variety of dishes. Here are some ideas for incorporating them into your meals:
- Soups and Stews: Add them to vegetable soups, stews, or even chili for a hearty, nutritious boost.
- Salads: Toss cooked cowpeas into a fresh salad for added texture and protein.
- Side Dishes: Serve them as a simple side dish with your favorite protein or grain for a balanced meal.
- Snacks: Use cowpeas to make dips or spreads, such as a bean dip, for an easy snack option.
Conclusion:
Cowpeas (black-eyed peas) are a nutrient-rich legume that offers a wide array of health benefits. With a balance of protein, fiber, vitamins, and minerals, they are a great addition to any meal plan. Whether youβre looking for a healthy protein source, a digestive aid, or just a tasty, versatile ingredient for your recipes, cooked, dried cowpeas with salt are a flavorful and nutritious choice.
