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