Pigeon Peas (Red, Mature Seeds, Raw)
Pigeon peas, scientifically known as Cajanus cajan, are a nutrient-dense legume that is commonly found in various parts of the world. The red variety of mature pigeon peas is known for its high protein content, dietary fiber, and essential vitamins and minerals. These small, yet mighty legumes provide a range of health benefits, making them an excellent addition to a balanced diet.
Nutritional Information (per 100g of Raw Pigeon Peas)
| Nutrient | Amount |
|---|---|
| Energy | 343 kcal |
| Protein | 21.7 g |
| Total Fat | 1.49 g |
| Saturated Fat | 0.33 g |
| Carbohydrates | 62.78 g |
| Fiber | 15.0 g |
| Sugar | 0.0 g |
| Calcium | 130 mg |
| Iron | 5.23 mg |
| Magnesium | 183 mg |
| Phosphorus | 367 mg |
| Potassium | 1392 mg |
| Sodium | 17 mg |
| Zinc | 2.76 mg |
| Copper | 1.057 mcg |
| Manganese | 1.791 mg |
| Selenium | 8.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.643 mg |
| Riboflavin (Vitamin B2) | 0.187 mg |
| Niacin (Vitamin B3) | 2.965 mg |
| Vitamin B6 | 0.283 mg |
| Folate (Vitamin B9) | 456 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pigeon peas are generally considered safe for most people to consume, though individuals with legume allergies should exercise caution. It is important to consult with a healthcare provider if you have any concerns regarding food allergies before incorporating pigeon peas into your diet.
Dietary Preferences
- Vegan: Pigeon peas are plant-based, making them suitable for vegan diets.
- Vegetarian: As a legume, pigeon peas are perfect for vegetarian diets.
- Gluten-Free: Pigeon peas are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivity.
- High in Protein: Pigeon peas provide a substantial amount of plant-based protein, ideal for those following vegetarian or vegan lifestyles.
Cooking Tips
Pigeon peas can be cooked in a variety of ways, from boiling them for soups and stews to incorporating them into salads and side dishes. They can be a delicious base for curries or combined with rice to make a hearty dish. Be sure to rinse the peas thoroughly before cooking and soak them if necessary to reduce cooking time.
Health Benefits
Pigeon peas are packed with dietary fiber, which aids in digestion and promotes heart health by reducing cholesterol levels. They are an excellent source of plant-based protein, making them a great option for those looking to boost their protein intake without relying on animal products. The high potassium content supports healthy blood pressure levels, while the rich iron content can help prevent anemia.
With their nutrient profile, pigeon peas offer a versatile ingredient for a variety of dishes. Whether you’re looking for a meat substitute or a flavorful addition to your meals, red pigeon peas are an excellent choice that can be enjoyed in many forms.
Conclusion
Incorporating pigeon peas into your meals is a simple way to boost the nutritional value of your dishes. Rich in protein, fiber, vitamins, and minerals, these tiny legumes are a powerhouse of nutrition. Whether used in traditional recipes or as an innovative addition to modern dishes, red pigeon peas are a healthy, affordable, and delicious choice for anyone looking to maintain a balanced diet.
