ABOUT
Cow pea is important quick growing protein rich legume also known as lobia.Cowpea seeds provide a rich source of proteins and calories, as well as minerals and vitamins. Cowpea starch is digested more slowly than the starch from cereals, which is more beneficial to human health. The grain is a rich source of folic acid, an important vitamin that helps prevent neural tube defects in unborn babies.Cowpea is rich in potassium with good amount of calcium, magnesium and phosphorus. It also has small amount of iron, sodium, zinc, copper, manganese and selenium.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 194 | 45 | 13 | 1 |
HEALTH BENEFITS
- Support weight loss: Due to their content of protein and soluble fiber, adding black-eyed peas to your diet is a great way to boost weight loss.Protein, in particular, has been shown to reduce levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger.According to one study in 1,475 people, those who ate beans regularly had a 23% lower risk of increased belly fat and a 22% lower risk of obesity, compared with non-consumers (6Trusted Source).
- Promote digestive health: Black-eyed peas are a great source of soluble fiber, which is a key nutrient when it comes to digestive health. Studies show that increasing your intake of soluble fiber can help promote regularity and increase stool frequency in those with constipation. Other research indicates that fiber could help prevent digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. The soluble fiber found in black-eyed peas and other plants can also act as a prebiotic, stimulating the growth of the beneficial bacteria in your gut to help foster a healthy microbiome. These beneficial bacteria not only support digestive health but also have been shown to reduce inflammation, enhance immune function, and reduce cholesterol levels.
- Enhance heart health: Enjoying black-eyed peas as part of a balanced diet is an excellent way to help keep your heart healthy and strong, as they may help reduce several risk factors for heart disease.In one review of 10 studies, regular intake of legumes was linked to lower levels of total and LDL (bad) cholesterol, both of which can contribute to heart disease. Another study in 42 women showed that following a low calorie diet enriched with 1 cup of legumes per day for 6 weeks significantly reduced waist circumference and triglyceride and blood pressue levels, compared with a control group.
RECIPE AND NUTRITIONAL VALUE
Cow pea masala
Ingredients
- 1 1/2 cups/250 grams dried black-eyed peas aka cowpeas (soaked)
- 2 tomatoes (grated)
- 1 large onion (sliced)
- 3 cloves of garlic (finely chopped or pressed)
- 4 tablespoons fresh parsley or cilantro (chopped)
- 1 1/2 teaspoons salt
- 1 1/2 to 2 teaspoons ground cumin
- 1 1/2 to 2 teaspoons sweet paprika
- 1 teaspoon ground ginger powder
- 1/4 teaspoon pepper
- 1/4 cup oil
- 1 tsp Garam Masala
- Chopped Coriander Leaves to garnish
- Salt for taste
Nutritional Info
This information is per serving.
-
Calories
280 Kcal
-
Carbohydrates
47 gm
-
Protein
10 gm
-
Fat
6 gm
Method
Step 1
Drain the soaked black-eyed peas, then mix them with the remaining ingredients in a pressure cooker or pot. Add 3 1/2 to 4 cups of water and bring to a simmer.
Step 2
Cover tightly and cook with pressure over medium heat for about 35 minutes. Check to see if the black-eyed peas are tender. If not, add a little water if necessary and cook for another 5 minutes with pressure. Once the beans are cooked to your liking, reduce the liquids so that the beans are quite saucy, but not watery. Adjust the seasoning if desired, and serve.
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Step 3
Cover and simmer the black-eyed peas over medium heat for an hour or longer, until the beans are tender and sitting in a reduced, but ample rich sauce. Check the water level occasionally during the cooking, adding a little more if necessary. Adjust the seasoning if desired, and serve. Enjoy!
REFERENCE
https://www.healthline.com/nutrition/black-eyed-peas-nutrition#:~:text=They%20are%20excellent%20sources%20of,help%20maintain%20a%20healthy%20gut
Nutritive value of Indian food by C. Gopalan
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