Pigeonpeas (Immature Seeds, Raw) – Nutritional Overview
Pigeonpeas, also known as Cajanus cajan, are versatile legumes that have been a staple in various cuisines for centuries. Known for their nutty flavor and high nutritional value, these immature seeds—when consumed raw—offer a robust profile of essential nutrients, making them a valuable addition to any diet. Often used in curries, stews, and salads, pigeonpeas are a fantastic source of plant-based protein, dietary fiber, and vital minerals.
Below is a detailed breakdown of the nutritional content for raw pigeonpeas (immature seeds) per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 136 kcal |
| Protein | 7.2 g |
| Total Fat | 1.64 g |
| Saturated Fat | 0.354 g |
| Carbohydrates | 23.88 g |
| Dietary Fiber | 5.1 g |
| Sugars | 3.0 g |
| Calcium | 42 mg |
| Iron | 1.6 mg |
| Magnesium | 68 mg |
| Phosphorus | 127 mg |
| Potassium | 552 mg |
| Sodium | 5 mg |
| Zinc | 1.04 mg |
| Copper | 0.134 mg |
| Manganese | 0.574 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 39 mg |
| Thiamine (Vitamin B1) | 0.4 mg |
| Riboflavin (Vitamin B2) | 0.17 mg |
| Niacin (Vitamin B3) | 2.2 mg |
| Vitamin B6 | 0.068 mg |
| Folate (Vitamin B9) | 173 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 0.39 mg |
| Vitamin D2 | 0 mcg |
Key Health Benefits:
Pigeonpeas are an excellent source of plant-based protein, providing 7.2 grams per 100 grams, making them an ideal option for vegetarians, vegans, or anyone looking to reduce their animal protein intake. They also provide a good amount of dietary fiber (5.1 grams per 100g), which supports digestive health, aids in weight management, and helps to regulate blood sugar levels.
The high potassium content (552 mg) is beneficial for maintaining healthy blood pressure and supporting proper muscle function. Additionally, pigeonpeas are rich in magnesium, an essential mineral for muscle and nerve function, and phosphorus, important for bone health and energy production.
Pigeonpeas are also packed with vitamin C (39 mg), a powerful antioxidant that supports immune function and promotes skin health. Alongside vitamin C, they provide several B-vitamins, including thiamine (0.4 mg), niacin (2.2 mg), and folate (173 mcg), all of which play a critical role in energy metabolism, nerve function, and red blood cell production.
Allergen Information:
Pigeonpeas are generally considered to be safe for most individuals. However, as with any legume, those with a known legume allergy should exercise caution. Symptoms of an allergic reaction may include hives, swelling, difficulty breathing, or digestive upset. Always consult with a healthcare professional if you are uncertain about food allergies or intolerances.
Dietary Preferences:
- Vegan: Pigeonpeas are an excellent source of plant-based protein and are suitable for vegan diets.
- Vegetarian: Suitable for vegetarians as a meat substitute in various dishes.
- Gluten-Free: Pigeonpeas do not contain gluten, making them a great choice for individuals with celiac disease or those following a gluten-free diet.
- Low-Sodium: With only 5 mg of sodium per 100 grams, pigeonpeas are naturally low in sodium, making them a heart-healthy option.
- High-Fiber: The high fiber content makes pigeonpeas an ideal choice for those looking to boost their fiber intake, which is beneficial for digestive health.
Cooking Tips & Recipe Ideas:
- In Stews & Curries: Pigeonpeas work wonderfully in hearty stews or spicy curries, absorbing the flavors of the broth and adding a satisfying texture.
- In Salads: Cooked pigeonpeas can be tossed into fresh salads for an extra protein boost.
- In Dips & Spreads: Puree cooked pigeonpeas with tahini, garlic, lemon juice, and olive oil to create a nutritious dip or spread.
Conclusion:
Pigeonpeas are a nutritional powerhouse, packed with essential vitamins, minerals, and a healthy dose of plant-based protein. They are versatile in the kitchen, offering a rich, nutty flavor that enhances a variety of dishes. Whether you’re seeking to increase your protein intake, improve digestion, or add more plant-based foods to your diet, pigeonpeas are a fantastic option to consider. Incorporate them into your meals to enjoy their numerous health benefits while diversifying your culinary creations.
