Vegetable4 recipes
black eyed peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
alsandechawliblack-eyed peasalsande kalulobiacowpea
SERVING
CALORIES
336
PROTEIN
23.5g
CARBS
60.5g
FAT
1.3g
FIBER
11g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories336kcal—
Protein23.5g47%
Carbohydrates60.5g22%
Fiber11g39%
Sugar6.9g14%
Total fat1.3g2%
Saturated fat0.60g3%
Cholesterol0mg0%
Water11.8g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium108mg8%
Iron6.4mg36%
Magnesium184mg44%
Phosphorus428mg34%
Zinc3.6mg33%
Copper0.94mg104%
Manganese1.3mg56%
VITAMINS
Vitamin A1.0µg0%
Vitamin C1.8mg2%
Vitamin D0µg0%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.1mg13%
Vitamin B60.36mg21%
%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 cup172g
1 tablespoon10.8g
1 teaspoon3.6g
1 ml0.7g
1 liter716.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and helps maintain stable blood sugar levels.
- ✓Rich in plant-based protein, essential for building and repairing tissues in the body.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and preventing neural tube defects during pregnancy.
- ✓Good source of essential minerals like iron, manganese, and magnesium, which support energy production and bone health.
- ✓Low in fat and cholesterol-free, contributing to heart health.
COOKING TIPS
In the kitchen.
- 1Soak dried peas for 4-8 hours or overnight to shorten cooking time and improve digestibility. For a quick soak, boil for 2 minutes, remove from heat, and let stand for 1 hour.
- 2To prevent tough skins, add salt and acidic ingredients like tomatoes or vinegar only after the peas are fully cooked and tender.
- 3Black eyed peas have a creamy texture and earthy flavor, making them versatile for soups, stews (like Hoppin' John), salads, and fritters.
- 4When using canned black eyed peas, rinse them thoroughly under cold water to remove excess sodium and the canning liquid.
STORAGE
Keep it fresh.
- Store dried black eyed peas in an airtight container in a cool, dark, and dry place like a pantry for up to 12 months.
- Cooked black eyed peas should be stored in a sealed container in the refrigerator and consumed within 3-5 days.
- For longer storage, cooked black eyed peas can be frozen in an airtight container for up to 3 months.
FAQ
Frequently asked questions.
Are black-eyed peas healthy?
Yes, black-eyed peas are highly nutritious, offering a rich source of plant-based protein, fiber, and essential minerals like iron and magnesium. They are also exceptionally high in folate, which is vital for DNA synthesis and heart health.
How much protein and fiber are in black-eyed peas?
Per 100g of dried black-eyed peas, there are approximately 23.5g of protein and a significant amount of dietary fiber. This combination makes them an excellent choice for muscle repair and maintaining digestive health.
Are black-eyed peas good for weight loss?
Yes, their high fiber and protein content can help increase satiety, making you feel full for longer and reducing overall calorie intake. Being low in fat and cholesterol-free, they are a heart-healthy addition to a weight management diet.
Are black-eyed peas vegan and gluten-free?
Yes, black-eyed peas are naturally vegan and gluten-free. They are a staple in plant-based diets as a primary protein source and are safe for individuals with celiac disease or gluten sensitivities.
Are black-eyed peas keto-friendly?
No, black-eyed peas are generally not considered keto-friendly because they are high in carbohydrates, containing about 60.5g per 100g. While they are healthy, the high starch content can easily exceed the daily carb limit on a ketogenic diet.
Do I need to soak black-eyed peas before cooking?
Unlike many other dried beans, black-eyed peas do not strictly require soaking, though it can reduce cooking time and help with digestibility. If you choose not to soak them, they typically take about 60 to 90 minutes to simmer until tender.
What do black-eyed peas taste like?
They have a mild, earthy flavor with a slightly nutty undertone and a creamy texture when cooked. This subtle profile allows them to absorb the flavors of spices, aromatics, and savory broths very well.
How do you know when black-eyed peas are done cooking?
They are done when they are tender to the bite but still hold their shape without becoming mushy. You can test them by pressing a pea between your fingers; it should mash easily and have a smooth, creamy interior.
How should I store black-eyed peas?
Dried black-eyed peas should be stored in an airtight container in a cool, dry place for up to a year. Once cooked, they can be kept in the refrigerator for 3-5 days or frozen in an airtight container for up to 6 months.
Do black-eyed peas cause gas, and how can I prevent it?
Like most legumes, they contain complex sugars that can cause gas. To minimize this, rinse them thoroughly before cooking, consider an overnight soak to break down oligosaccharides, and ensure they are fully cooked until soft.
RECIPES
Cook with black eyed peas.
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