legume
alasande kalu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
336
PROTEIN
23.5g
CARBS
60g
FAT
1.3g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories336kcal—
Protein23.5g47%
Carbohydrates60g22%
Fiber10.6g38%
Sugar6.9g14%
Total fat1.3g2%
Saturated fat0.27g1%
Trans fat0g—
Cholesterol0mg0%
Water11.3g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium110mg8%
Iron8.3mg46%
Magnesium184mg44%
Phosphorus424mg34%
Zinc3.4mg31%
Copper0.84mg93%
Manganese1.5mg67%
Selenium9.0µg16%
VITAMINS
Vitamin A25µg3%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.35mg2%
Vitamin K4.4µg4%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.22mg17%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.36mg21%
Folate (B9)633µg158%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon12g
1 teaspoon4g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Excellent source of plant-based protein, essential for muscle repair, growth, and overall body function.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and preventing birth defects during pregnancy.
- ✓Good source of essential minerals like iron for preventing anemia, magnesium for nerve function, and potassium for blood pressure control.
COOKING TIPS
In the kitchen.
- 1Soak dried beans for at least 4-6 hours or overnight to reduce cooking time and improve digestibility. For a quick soak, cover with water, bring to a boil for 2 minutes, then let stand for 1 hour.
- 2Cook by simmering in water or broth until tender, typically 45-60 minutes. Avoid adding salt or acidic ingredients like tomatoes or vinegar until the beans are fully cooked, as they can toughen the skins.
- 3In South Indian cuisine, it's often used in curries (sambar, huli), salads (kosambari), and stir-fries (palya). It pairs well with coconut, mustard seeds, curry leaves, and jaggery.
- 4The cooking liquid from the beans is nutritious and can be used as a base for soups or gravies.
STORAGE
Keep it fresh.
- Store dried alasande kalu (black-eyed peas) in an airtight container in a cool, dark, and dry place for up to one year.
- Once cooked, store in an airtight container in the refrigerator for up to 4 days or freeze for up to 6 months.
FAQ
Frequently asked questions.
Is alasande kalu healthy?
Yes, alasande kalu (black-eyed peas) is highly nutritious. It is rich in dietary fiber for digestion, plant-based protein for muscle health, and essential minerals like iron and potassium. It also provides significant amounts of folate, which is vital for cell growth and heart health.
How much protein is in alasande kalu?
Alasande kalu is an excellent source of plant-based protein, containing approximately 23.52g of protein per 100g of dried beans. This makes it a great meat alternative for vegetarians and vegans looking to meet their daily protein requirements for muscle repair and growth.
Is alasande kalu good for weight loss?
Yes, it can be beneficial for weight management. Its high fiber content promotes a feeling of fullness (satiety), which helps reduce overall calorie intake, while its very low fat content (1.26g per 100g) makes it a nutrient-dense, low-calorie addition to meals.
Is alasande kalu gluten-free and vegan?
Yes, alasande kalu is naturally gluten-free and 100% vegan. It is a safe and nutritious choice for individuals with celiac disease, gluten sensitivities, or those following a plant-based diet.
Can diabetics eat alasande kalu?
Yes, it is a good choice for diabetics due to its high fiber content and complex carbohydrates. These components help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream, preventing sharp spikes after meals.
How do you cook alasande kalu?
To cook, first rinse the beans thoroughly. You can boil them in a pot with water for about 45-60 minutes or use a pressure cooker for 15-20 minutes (3-4 whistles) until tender. They are commonly used in curries (saru), stews, salads, and stir-fries.
Do I need to soak alasande kalu before cooking?
While not strictly necessary like some larger legumes, soaking alasande kalu for 4-6 hours reduces cooking time and improves digestibility. Soaking helps break down complex sugars that can cause gas and bloating, making them easier on the stomach.
What does alasande kalu taste like?
Alasande kalu has a mild, earthy, and slightly nutty flavor with a creamy texture when cooked. Because of its subtle taste, it easily absorbs the flavors of spices, coconut, and seasonings used in various traditional Indian and Southern dishes.
How do you store alasande kalu?
Store dried alasande kalu in an airtight container in a cool, dry, and dark place to prevent moisture and pests. When stored properly, they can last for up to a year. Cooked beans should be refrigerated in a sealed container and consumed within 3-5 days.
Can I eat alasande kalu sprouts?
Yes, alasande kalu can be sprouted to enhance its nutritional profile. Sprouting increases the bioavailability of vitamins and minerals while making the beans easier to digest. They can be eaten raw in salads or lightly steamed for a crunchy, nutritious snack.
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