Cowpeas (Common Mature Seeds, Cooked, Bleached, With Salt)
Cowpeas, also known as black-eyed peas, are a popular legume that provides a nutritious and versatile addition to various dishes. Often found in savory stews, salads, and side dishes, these beans are appreciated for their rich nutrient profile. When cooked and bleached with salt, cowpeas offer a hearty and flavorful option for meals, whether served on their own or incorporated into more complex recipes.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 7.73 g |
| Fat | 0.53 g |
| Saturated Fats | 0.138 g |
| Carbohydrates | 20.76 g |
| Fiber | 6.5 g |
| Sugar | 3.3 g |
| Calcium | 24 mg |
| Iron | 2.51 mg |
| Magnesium | 53 mg |
| Phosphorus | 156 mg |
| Potassium | 278 mg |
| Sodium | 240 mg |
| Zinc | 1.29 mg |
| Copper | 0.268 mcg |
| Manganese | 0.475 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 0.4 mg |
| Thiamin (B1) | 0.202 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.495 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 208 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.28 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas are generally safe for most individuals, but as with any food, there is the potential for allergic reactions in some people. While cowpeas are not among the most common allergens, it is essential to be mindful of any adverse reactions, especially for individuals with a sensitivity to legumes.
Dietary Preferences
Cowpeas are an excellent choice for a variety of dietary preferences, including:
- Vegetarian and Vegan: These legumes provide a solid plant-based protein source, making them an ideal ingredient for vegetarian and vegan diets.
- Gluten-Free: Cowpeas are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.
- Low in Saturated Fats: With a very low saturated fat content, cowpeas fit into heart-healthy diets.
- High in Fiber: The high fiber content supports digestive health and helps maintain blood sugar levels.
Cooking and Usage Advice
Cowpeas are highly versatile and can be prepared in a variety of ways. For optimal texture and flavor, soak them before cooking, especially if using dried beans. Cook them until tender, and then season with your preferred spices. They work wonderfully in stews, soups, salads, and even as a side dish. If you’re preparing them in a recipe that already contains salt, take care not to add too much additional salt, as this could result in an overly salty dish.
Conclusion
Cowpeas are a highly nutritious and adaptable ingredient, offering an abundance of essential vitamins, minerals, and plant-based protein. Whether you’re creating a hearty soup or a simple side dish, they are a valuable addition to a healthy and balanced diet. Additionally, their versatility and rich nutrient profile make them an excellent choice for those following vegetarian, vegan, or gluten-free diets. With their high fiber content, cowpeas not only support digestive health but also contribute to long-term well-being.
