Black-eyed peas
Vigna unguiculataClinical Encyclopedia
Black-eyed peas provides 336 kcal, 21.5g of protein, 60.5g of carbohydrates, and 8.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Black-eyed peas are a nutrient-dense legume rich in protein, fiber, and essential vitamins and minerals. They are known for their low glycemic index and potential health benefits, including improved digestion and heart health.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak dried black-eyed peas overnight to reduce cooking time and enhance digestibility. Cook thoroughly before consumption to eliminate toxins.
Smart Selection & Storage
Choose dried black-eyed peas that are whole, firm, and free from cracks or discoloration. Avoid those with an off smell.
Store in a cool, dry place in an airtight container. They can last up to a year if kept away from moisture.
Myths vs Realities
Healthy Recipes
Spicy Black-Eyed Pea Salad
A refreshing and zesty salad featuring black-eyed peas, fresh vegetables, and a spicy lime dressing, perfect for a light lunch or side dish.
- 1 can black-eyed peas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, diced
- 1/4 cup cilantro, chopped
- 1 jalapeño, minced
- 2 tablespoons olive oil
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine black-eyed peas, cherry tomatoes, red onion, cilantro, and jalapeño.
- 2. In a separate bowl, whisk together olive oil, lime juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Black-Eyed Pea and Quinoa Bowl
A nutritious bowl packed with protein, featuring black-eyed peas, quinoa, and a variety of colorful vegetables, drizzled with a tahini dressing.
- 1 cup cooked quinoa
- 1 can black-eyed peas, drained and rinsed
- 1 cup spinach, chopped
- 1/2 cup bell peppers, diced
- 1/4 cup red onion, diced
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt to taste
- 1. In a large bowl, combine quinoa, black-eyed peas, spinach, bell peppers, and red onion.
- 2. In a small bowl, mix tahini, lemon juice, and salt until smooth.
- 3. Drizzle the tahini dressing over the bowl, toss well, and serve.
Black-Eyed Pea Curry
A hearty and flavorful curry made with black-eyed peas, coconut milk, and aromatic spices, served over brown rice or quinoa.
- 1 can black-eyed peas, drained and rinsed
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- 1. Heat olive oil in a pan, sauté onion, garlic, and ginger until fragrant.
- 2. Add curry powder and stir for 1 minute, then add black-eyed peas and coconut milk.
- 3. Simmer for 15 minutes, season with salt, and serve over rice or quinoa.
Black-Eyed Pea and Sweet Potato Tacos
Delicious and nutritious tacos filled with spiced black-eyed peas and roasted sweet potatoes, topped with avocado and fresh salsa.
- 1 can black-eyed peas, drained and rinsed
- 1 large sweet potato, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Corn tortillas
- 1 avocado, sliced
- Fresh salsa for topping
- 1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, cumin, and paprika, and roast for 25 minutes.
- 2. In a skillet, heat black-eyed peas until warmed through.
- 3. Assemble tacos by filling tortillas with sweet potatoes, black-eyed peas, avocado, and salsa.
Black-Eyed Pea Hummus
A unique twist on traditional hummus, this black-eyed pea hummus is creamy, flavorful, and perfect for dipping or spreading.
- 1 can black-eyed peas, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 garlic clove
- Salt to taste
- Paprika for garnish
- 1. In a food processor, combine black-eyed peas, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water if necessary for consistency.
- 3. Transfer to a bowl, sprinkle with paprika, and serve with veggies or pita.
Black-Eyed Pea and Spinach Soup
A comforting and nutritious soup featuring black-eyed peas and spinach, simmered in a flavorful vegetable broth.
- 1 can black-eyed peas, drained and rinsed
- 4 cups vegetable broth
- 2 cups spinach, chopped
- 1 onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion, carrots, and garlic until softened.
- 2. Add vegetable broth and black-eyed peas, bring to a boil, then simmer for 15 minutes.
- 3. Stir in spinach, season with salt and pepper, and serve hot.
Black-Eyed Pea and Avocado Toast
A trendy and healthy breakfast option featuring smashed black-eyed peas and creamy avocado on whole-grain toast.
- 1 can black-eyed peas, drained and rinsed
- 1 avocado
- 2 slices whole-grain bread
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash black-eyed peas and avocado together with lemon juice, salt, and pepper.
- 3. Spread the mixture on toast and sprinkle with red pepper flakes before serving.
Black-Eyed Pea Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of black-eyed peas, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 can black-eyed peas, drained and rinsed
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 cup diced tomatoes
- Salt to taste
- 1. Preheat oven to 375°F (190°C). In a bowl, mix black-eyed peas, rice, cumin, chili powder, diced tomatoes, and salt.
- 2. Stuff the bell pepper halves with the mixture and place them in a baking dish.
- 3. Bake for 30 minutes until the peppers are tender.
Black-Eyed Pea Fritters
Crispy and flavorful fritters made with black-eyed peas and fresh herbs, perfect as an appetizer or snack.
- 1 can black-eyed peas, drained and rinsed
- 1/2 cup flour
- 1/4 cup green onions, chopped
- 1/4 cup cilantro, chopped
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Oil for frying
- 1. In a bowl, mash black-eyed peas and mix with flour, green onions, cilantro, egg, cumin, salt, and pepper.
- 2. Heat oil in a skillet, drop spoonfuls of the mixture into the oil, and fry until golden brown on both sides.
- 3. Drain on paper towels and serve warm.
Black-Eyed Pea and Cucumber Gazpacho
A refreshing cold soup made with black-eyed peas, cucumber, and fresh herbs, perfect for hot summer days.
- 1 can black-eyed peas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, diced
- 2 cups vegetable broth
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a blender, combine black-eyed peas, cucumber, bell pepper, onion, vegetable broth, lime juice, salt, and pepper.
- 2. Blend until smooth, then chill in the refrigerator for at least 1 hour.
- 3. Serve cold, garnished with diced vegetables.
Frequently Asked Questions (FAQ)
How do I cook dried black-eyed peas?
Rinse the peas, soak them overnight, then boil in fresh water for about 30-45 minutes until tender.
Are black-eyed peas gluten-free?
Yes, black-eyed peas are naturally gluten-free and safe for those with gluten intolerance.
Can I eat black-eyed peas raw?
No, raw black-eyed peas contain toxins that can cause food poisoning; they must be cooked thoroughly.
What are the health benefits of black-eyed peas?
They are high in fiber, protein, and essential nutrients, which can aid digestion, support heart health, and help maintain stable blood sugar levels.
How should I store dried black-eyed peas?
Store in a cool, dry place in an airtight container to maintain freshness for up to a year.
Are black-eyed peas good for weight loss?
Yes, their high fiber content can promote satiety and help control appetite, making them beneficial for weight management.
Can I freeze cooked black-eyed peas?
Yes, cooked black-eyed peas can be frozen for up to six months in an airtight container.
What dishes can I make with black-eyed peas?
They can be used in salads, soups, stews, and as a side dish, or mashed into spreads.