Pigeon Peas (Red GM) – Mature Seeds, Cooked, Bleached, Without Salt
Pigeon peas, also known as red gram, are a highly nutritious legume, rich in protein, fiber, and essential minerals. They offer numerous health benefits, making them an excellent choice for anyone seeking to incorporate more plant-based protein into their diet. These mature, cooked pigeon peas (bleached and without added salt) provide a variety of important nutrients, perfect for a wholesome addition to any meal.
Nutritional Information (Per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 121 kcal |
| Protein | 6.76 g |
| Fat | 0.38 g |
| Saturated Fat | 0.083 g |
| Carbohydrates | 23.25 g |
| Fiber | 6.7 g |
| Sugar | 0.0 g |
| Calcium | 43.0 mg |
| Iron | 1.11 mg |
| Magnesium | 46.0 mg |
| Phosphorus | 119.0 mg |
| Potassium | 384.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.9 mg |
| Copper | 0.269 mcg |
| Manganese | 0.501 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.146 mg |
| Riboflavin (B2) | 0.059 mg |
| Niacin (B3) | 0.781 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 111.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Pigeon peas are an excellent source of plant-based protein, which is crucial for building and repairing tissues. With 6.76 grams of protein per 100 grams, they support muscle growth and overall bodily functions. The high fiber content (6.7 grams per serving) is beneficial for digestive health and can help manage cholesterol levels.
They are also rich in essential minerals like magnesium, potassium, and phosphorus, which play vital roles in heart health, bone strength, and nerve function. The low sodium content (5.0 mg) makes them a great choice for individuals looking to reduce their sodium intake for managing blood pressure.
Allergen Information
Pigeon peas are naturally allergen-free, but it is important to ensure they have been processed in a facility that does not cross-contaminate with other allergens. Always check packaging for any potential risks of cross-contact.
Dietary Preferences
Pigeon peas are suitable for a wide range of dietary preferences:
- Vegetarian and Vegan: They are plant-based and provide a high-quality protein source.
- Gluten-Free: Naturally gluten-free, making them safe for those with gluten sensitivities or celiac disease.
- Low-Sodium: Without added salt, they fit well into a low-sodium or heart-healthy diet.
Advice for Incorporation
Pigeon peas can be used in a variety of dishes, from soups and stews to salads and curries. They are a great substitute for other legumes like chickpeas or beans, providing a slightly nutty flavor. Cooked pigeon peas can also be added to rice dishes, combined with vegetables, or mashed to make spreads or dips.
To enhance their flavor, consider pairing them with spices such as cumin, coriander, or turmeric. They can also be served with grains like quinoa or bulgur to create a balanced, protein-rich meal.
Conclusion
Pigeon peas are a highly nutritious legume with a wide range of health benefits. Their rich protein content, high fiber, and essential mineral profile make them an excellent choice for anyone looking to add more plant-based ingredients to their diet. Whether you’re looking for a heart-healthy option or a versatile ingredient for various cuisines, pigeon peas are a perfect addition to your culinary repertoire.
