Cowpeas (Black-eyed Peas) – Immature Seeds, Raw
Cowpeas, commonly known as black-eyed peas, are a nutritious legume that is often enjoyed in various cuisines worldwide. When consumed as raw immature seeds, they offer a range of vital nutrients that make them a valuable addition to your diet. Known for their mild, earthy flavor, these small but mighty peas are an excellent source of plant-based protein, fiber, and several essential vitamins and minerals.
Nutritional Information (per 100g of Raw Immature Cowpeas)
| Nutrient | Amount |
|---|---|
| Energy | 90 kcal |
| Protein | 2.95 g |
| Fat | 0.35 g |
| Saturated Fat | 0.09 g |
| Carbohydrates | 18.83 g |
| Fiber | 5.0 g |
| Sugar | 3.0 g |
| Calcium | 126 mg |
| Iron | 1.1 mg |
| Magnesium | 51 mg |
| Phosphorus | 53 mg |
| Potassium | 431 mg |
| Sodium | 4 mg |
| Zinc | 1.01 mg |
| Copper | 130 mcg |
| Manganese | 0.56 mg |
| Selenium | 2.3 mcg |
| Vitamin C | 2.5 mg |
| Thiamine (B1) | 0.11 mg |
| Riboflavin (B2) | 0.145 mg |
| Niacin (B3) | 1.45 mg |
| Vitamin B6 | 0.067 mg |
| Folate (B9) | 168 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 41 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cowpeas are typically free from common allergens such as gluten, dairy, and nuts. However, individuals with legume sensitivities or allergies should exercise caution and consult with a healthcare professional before consuming.
Dietary Preferences
Cowpeas (black-eyed peas) are suitable for a variety of dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low Fat
- High Fiber
- Kosher
These peas can be a valuable component in plant-based diets, providing protein, fiber, and a good range of micronutrients.
Health Benefits
Cowpeas are rich in fiber, which is beneficial for digestive health and can help maintain stable blood sugar levels. Their high potassium content supports heart health by helping to regulate blood pressure. Additionally, cowpeas provide a significant amount of folate, which is essential for cell growth and maintenance, making them a great option for pregnant women or those looking to boost their nutrient intake.
Rich in calcium and iron, cowpeas can contribute to healthy bones and blood. They also provide a source of magnesium and phosphorus, which support muscle function and bone health.
Preparation Tips
While raw cowpeas can be a bit tough and need cooking before consumption, they are versatile and can be used in a variety of dishes, from soups and stews to salads and side dishes. Soaking dried cowpeas before cooking helps to reduce their cooking time, and it is important to cook them thoroughly to enhance digestibility.
Cowpeas pair well with a variety of seasonings, herbs, and spices, making them a perfect ingredient for flavorful, hearty meals. For a quick and easy meal, consider adding them to a vegetable stir-fry or simmering them in a rich tomato sauce.
Conclusion
Cowpeas, or black-eyed peas, are a nutritional powerhouse packed with protein, fiber, and essential vitamins and minerals. Whether you enjoy them in traditional dishes or as part of modern, plant-based recipes, they offer a range of health benefits and are an excellent addition to any diet. Whether you’re cooking them for yourself or serving them to guests, these humble legumes prove that simple ingredients can be both delicious and nourishing.
