Cowpeas Catjang (Mature Seeds, Cooked, Boiled with Salt) – Nutritional Information
Cowpeas, specifically the Catjang variety, are highly nutritious legumes packed with essential nutrients. Commonly consumed after being cooked and boiled with a pinch of salt, these mature seeds are a great addition to any balanced diet. Below is a detailed breakdown of the nutritional content per serving of this protein-packed ingredient:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 117 kcal |
| Protein | 8.13 g |
| Total Fat | 0.71 g |
| Saturated Fat | 0.185 g |
| Carbohydrates | 20.32 g |
| Fiber | 3.6 g |
| Sugar | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 3.05 mg |
| Magnesium | 96.0 mg |
| Phosphorus | 142.0 mg |
| Potassium | 375.0 mg |
| Sodium | 255.0 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 | 142.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas Catjang are not considered common allergens, but as with any food, individuals with legume allergies should exercise caution. Always consult with a healthcare provider before introducing new foods into your diet, especially if you have a known allergy to other legumes.
Dietary Preferences
Cowpeas Catjang are suitable for a variety of dietary preferences, including:
- Vegetarian
- Vegan
- Gluten-Free
- Low in Saturated Fat
- High in Protein
- High in Fiber
They are a valuable addition to plant-based diets, offering a good source of protein and dietary fiber.
Advice for Use
Cowpeas are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and veggie bowls. The cooking process typically involves boiling the peas with salt, which enhances their flavor while retaining much of their nutritional value. For an added nutritional boost, try pairing them with vegetables or grains like rice for a balanced, wholesome meal. You can also blend cooked cowpeas into dips or spreads for a delicious snack.
Conclusion
These mature seeds are an excellent source of plant-based protein, making them a perfect choice for those looking to increase their intake of healthy, sustainable foods. Rich in essential vitamins and minerals such as magnesium, potassium, iron, and folate, cowpeas Catjang are a nutritious and easy-to-incorporate ingredient in everyday meals. Whether you’re cooking a hearty stew or a light salad, cowpeas are a versatile food that provides long-lasting energy and supports overall health.
