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Nutritious Cowpeas: Health Benefits, Nutritional Value, and Recipe Ideas

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Cowpeas (Mature Seeds)

Cowpeas, commonly known as black-eyed peas, are a highly nutritious legume that is rich in protein and dietary fiber. These seeds are an excellent addition to a variety of dishes, offering a subtle earthy flavor and versatility in cooking.

Nutritional Information per 100g:

Nutrient Amount
Energy 77 kcal
Protein 4.74 g
Total Fat 0.55 g
Saturated Fat 0.144 g
Carbohydrates 13.63 g
Dietary Fiber 3.3 g
Sugar 0.0 g
Calcium 20.0 mg
Iron 0.97 mg
Magnesium 28.0 mg
Phosphorus 70.0 mg
Potassium 172.0 mg
Sodium 293.0 mg
Zinc 0.7 mg
Copper 0.117 mcg
Manganese 0.283 mg
Selenium 2.3 mcg
Vitamin C 2.7 mg
Thiamin (Vitamin B1) 0.076 mg
Riboflavin (Vitamin B2) 0.074 mg
Niacin (Vitamin B3) 0.354 mg
Vitamin B6 0.045 mg
Folate 51.0 mcg
Vitamin B12 0.0 mcg
Vitamin A 0.0 mcg
Vitamin E 0.0 mg
Vitamin D2 0.0 mcg

Allergen Information:

Cowpeas are generally safe for most individuals, though people with legume allergies may need to avoid them. Always check for any sensitivity or cross-reactivity with other legumes.

Dietary Preferences:

  • Vegan: Yes
  • Gluten-Free: Yes
  • Low-Carb: No (moderate carbohydrate content)
  • High-Protein: Yes
  • High-Fiber: Yes
  • Diabetic-Friendly: Suitable in moderation, as they are a low-glycemic index food.

Usage and Health Benefits:

Cowpeas are an excellent source of plant-based protein and dietary fiber, making them a valuable addition to vegetarian, vegan, or gluten-free diets. Rich in minerals such as magnesium, phosphorus, and potassium, they support bone health, muscle function, and overall well-being. The presence of antioxidants like vitamin C and iron contributes to immune function and promotes healthy red blood cells.

With a balanced amount of fats and carbohydrates, cowpeas provide steady energy, making them perfect for salads, stews, soups, or even as a side dish to complement various main courses.

Conclusion:

Cowpeas, or mature seeds, are a nutrient-packed legume that is perfect for enhancing the nutritional value of your meals. Whether you are looking to increase your protein intake, manage your fiber consumption, or enjoy a versatile ingredient that can be used in numerous dishes, cowpeas make an excellent choice for health-conscious individuals.

Incorporating cowpeas into your recipes will not only bring in flavor but also provide significant health benefits, from boosting heart health to supporting digestion.

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