Nutritious Pigeon Peas: Benefits, Nutrition, and Recipe Ideas
Pigeon Peas (Immature Seeds, Cooked, Blended, Without Salt) – Nutritional Profile
Pigeon peas, known for their robust flavor and versatility, are an excellent source of plant-based nutrition. When prepared without added salt, they offer a rich balance of macronutrients and micronutrients, making them a great addition to a variety of dishes. Below is a comprehensive look at the nutritional breakdown of cooked, blended, and unsalted pigeon peas (immature seeds):
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 111 kcal |
| Protein | 5.96 g |
| Total Fat | 1.36 g |
| Saturated Fat | 0.365 g |
| Carbohydrates | 19.49 g |
| Dietary Fiber | 4.2 g |
| Sugars | 2.48 g |
| Calcium | 41 mg |
| Iron | 1.57 mg |
| Magnesium | 40 mg |
| Phosphorus | 118 mg |
| Potassium | 456 mg |
| Sodium | 5 mg |
| Zinc | 0.82 mg |
| Copper | 0.105 mg |
| Manganese | 0.451 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 28.1 mg |
| Thiamine (B1) | 0.35 mg |
| Riboflavin (B2) | 0.166 mg |
| Niacin (B3) | 2.153 mg |
| Vitamin B6 | 0.053 mg |
| Folate (B9) | 100 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0 mcg |
Key Nutritional Benefits
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Protein: Pigeon peas are an excellent source of plant-based protein, containing nearly 6g per 100g serving. This makes them a fantastic choice for vegetarians and vegans looking to boost their protein intake.
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Carbohydrates: With 19.49g of carbs per 100g, pigeon peas provide a steady source of energy. Their moderate carb content is complemented by 4.2g of fiber, which supports digestive health and helps regulate blood sugar levels.
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Vitamins and Minerals: Pigeon peas are rich in essential nutrients such as Vitamin C, which plays a key role in immune function and skin health. The peas also provide significant amounts of Iron, Magnesium, Phosphorus, and Potassium, all of which contribute to overall health, including bone strength, energy production, and proper cellular function.
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Low in Fat: At just 1.36g of fat per 100g, pigeon peas are a low-fat food choice, with only a small portion of that being saturated fat (0.365g), making them heart-healthy when consumed as part of a balanced diet.
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Folate: The high Folate content (100 mcg) makes pigeon peas an excellent option for expectant mothers and individuals looking to support healthy cell division and reduce the risk of birth defects.
Allergen Information
Pigeon peas are generally considered safe for most individuals; however, as with all legumes, they may cause allergic reactions in some people. It is important for those with known legume allergies to avoid consuming pigeon peas or consult with a healthcare professional before including them in their diet.
Dietary Preferences
- Vegan and Vegetarian-Friendly: Pigeon peas are naturally plant-based and provide an excellent source of protein for both vegans and vegetarians.
- Gluten-Free: This food is naturally gluten-free, making it a suitable option for those with celiac disease or gluten sensitivity.
- Low in Saturated Fat: Due to their low saturated fat content, pigeon peas are suitable for heart-healthy diets.
Cooking Tips and Usage
Pigeon peas are incredibly versatile and can be used in a wide variety of dishes, from soups and stews to curries and salads. They blend well with both traditional and modern ingredients, offering a rich, earthy flavor that pairs well with bold spices like cumin, coriander, and turmeric. Their high fiber content also helps to create hearty, satisfying dishes that will keep you full for longer.
If using dried pigeon peas, remember to soak them for several hours or overnight before cooking to ensure even cooking and optimal texture. When using canned or pre-cooked pigeon peas, be sure to drain and rinse them to remove excess sodium.
Conclusion
Pigeon peas are a highly nutritious, versatile, and easy-to-prepare ingredient that can be incorporated into a variety of dishes. With their rich profile of proteins, essential vitamins, and minerals, they are a great addition to any balanced diet, offering numerous health benefits while supporting dietary needs for a range of individuals. Whether you’re creating a savory stew or a protein-packed salad, pigeon peas are sure to be a valuable addition to your kitchen pantry.
