Black-eyed peas are a nutritious food
that has several potential health
benefits.
Here are a few,
Health Benefits of Black Eyed Peas
1. High
in fiber:
Black-eyed peas (1)
are high in fiber, which can help to promote regular bowel movements and
prevent constipation.
2. Help
with weight management:
The fiber in black-eyed peas can also
help to keep you feeling full, which may aid in weight management.
3. Good
source of plant-based protein:
Black-eyed peas are a good source of
plant-based protein, making them a good choice for vegetarians and vegans.
4. May
help lower cholesterol:
Some research suggests that black-eyed
peas may help to lower cholesterol levels, which can reduce the risk of heart
disease.
5. Rich
in nutrients:
Black-eyed peas are rich in a variety
of nutrients, including iron, zinc, and folate.
It's worth noting that these potential
health benefits are most likely to be achieved by consuming black-eyed peas as
part of a healthy, balanced diet.
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Black-eyed peas nutrition
Black-eyed peas are a nutritious food
that is high in fiber, protein, and a variety of vitamins and minerals.
Here is a breakdown of the nutritional
content of a 1-cup (172-gram) serving of cooked black-eyed peas,
- Calories: 200
- Protein: 13 grams
- Carbohydrates: 36 grams
- Dietary fiber: 15 grams
- Sugar: 2 grams
- Fat: 1 gram
Black-eyed peas are also a good source
of several vitamins and minerals, including,
- Iron: 4 milligrams (22% of the daily value, or DV)
- Zinc: 2 milligrams (20% of the DV)
- Folate: 229 micrograms (57% of the DV)
- Vitamin A: 330 international units (7% of the DV)
- Vitamin C: 4 milligrams (7% of the DV)
- Vitamin E: 1.7 milligrams (9% of the DV)
It is worth noting that these values
are for a serving of cooked black-eyed peas. The nutritional
content of black-eyed peas may vary depending on the preparation method.
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Black-eyed peas recipe
Here is a simple recipe for black-eyed
peas,
Ingredients
- 1 cup (172 grams) of dried black-eyed peas
- 3 cups (710 milliliters) water
- 1 small onion, diced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 tablespoon (15 milliliters) of olive oil
- 2 cloves garlic, minced
- 1 teaspoon (5 grams) of ground cumin
- 1 teaspoon (5 grams) ground coriander
- 1/4 teaspoon (0.5 grams) cayenne pepper (optional)
- Salt and pepper to taste
How
to prepare
- In a colander, rinse the black-eyed peas and remove any debris.
- In a large pot, combine the black-eyed peas, water, onion, carrot, and celery. Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for 1 hour or until the peas are tender.
- Olive oil should be heated in a small pan over medium heat. When the garlic (2) is fragrant, add it and cook for about a minute.
- Stir in the cumin, coriander, and cayenne pepper (if using). Cook for an additional minute.
- Add the sautéed spices to the pot of black-eyed peas and stir to combine, season with salt and pepper to taste.
- Serve hot, garnished with chopped fresh herbs if desired.
This recipe yields about 4 servings of
black-eyed peas. You can adjust the number of spices to taste and feel free to
add other vegetables to the pot if you like. You can also try using broth or
coconut milk in place of some of the water for added flavor.
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