Cooked Boiled Pigeon Peas
Cajanus cajanClinical Encyclopedia
Cooked Boiled Pigeon Peas provides 143 kcal, 9g of protein, 27.4g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Cooked boiled pigeon peas are a nutritious legume rich in protein, fiber, and essential vitamins and minerals. They are commonly used in various cuisines around the world.
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
Pigeon peas can be boiled and seasoned with spices, or added to soups and stews for enhanced flavor and nutrition.
Smart Selection & Storage
Choose pigeon peas that are firm and free from blemishes or discoloration. Dried peas should be stored in a cool, dry place.
Store cooked pigeon peas in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Flavonoids have antioxidant properties that help reduce oxidative stress in the body.
"Pigeon peas have been cultivated for over 3,500 years and are a staple in many tropical regions."
Myths vs Realities
Healthy Recipes
Pigeon Pea and Quinoa Salad
A refreshing salad combining cooked boiled pigeon peas and quinoa, packed with protein and fiber, perfect for a healthy lunch.
- 1 cup cooked boiled pigeon peas
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked boiled pigeon peas, cooked quinoa, cucumber, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Spicy Pigeon Pea Curry
A flavorful and spicy curry made with cooked boiled pigeon peas, coconut milk, and a blend of aromatic spices.
- 2 cups cooked boiled pigeon peas
- 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
- Fresh cilantro for garnish
- 1. Heat olive oil in a pan over medium heat, add onions, garlic, and ginger, and sauté until onions are translucent.
- 2. Stir in curry powder and cook for another minute before adding the cooked pigeon peas and coconut milk.
- 3. Simmer for 15 minutes, season with salt, and garnish with fresh cilantro before serving.
Pigeon Pea and Vegetable Stir-Fry
A colorful stir-fry featuring cooked boiled pigeon peas and a mix of vibrant vegetables, perfect for a quick and nutritious dinner.
- 1 cup cooked boiled pigeon peas
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium-high heat, then add bell pepper, broccoli, and carrot.
- 2. Stir-fry the vegetables for about 5 minutes, then add the cooked pigeon peas and ginger.
- 3. Drizzle with soy sauce, toss well, and cook for another 2 minutes. Garnish with sesame seeds before serving.
Pigeon Pea Hummus
A healthy twist on traditional hummus, this recipe uses cooked boiled pigeon peas for a unique flavor and added nutrition.
- 1 cup cooked boiled pigeon peas
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 clove garlic
- Juice of 1 lemon
- Salt to taste
- Water as needed
- 1. In a food processor, combine cooked pigeon peas, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Pigeon Pea Tacos
Delicious and nutritious tacos filled with spiced cooked boiled pigeon peas, topped with fresh salsa and avocado.
- 1 cup cooked boiled pigeon peas
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 4 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat the cooked pigeon peas with cumin and chili powder until warmed through.
- 2. Warm the corn tortillas in a separate pan or microwave.
- 3. Assemble the tacos by filling each tortilla with the spiced pigeon peas, avocado slices, and salsa. Garnish with cilantro.
Pigeon Pea Soup
A hearty and nutritious soup featuring cooked boiled pigeon peas, vegetables, and spices, perfect for a comforting meal.
- 2 cups cooked boiled pigeon peas
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onions, carrots, and celery until softened.
- 2. Add cooked pigeon peas, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat and simmer for 20 minutes, then blend if desired for a creamier texture.
Pigeon Pea and Spinach Fritters
Crispy and nutritious fritters made with cooked boiled pigeon peas and fresh spinach, perfect as a snack or appetizer.
- 1 cup cooked boiled pigeon peas
- 1 cup fresh spinach, chopped
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the cooked pigeon peas and mix in chopped spinach, flour, egg, cumin, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides. Drain on paper towels before serving.
Pigeon Pea and Sweet Potato Mash
A creamy and nutritious mash combining cooked boiled pigeon peas and sweet potatoes, perfect as a side dish.
- 1 cup cooked boiled pigeon peas
- 1 large sweet potato, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. Boil sweet potato cubes until tender, then drain and return to the pot.
- 2. Add cooked pigeon peas, olive oil, salt, and pepper, and mash until smooth.
- 3. Serve warm, garnished with fresh herbs.
Pigeon Pea and Avocado Toast
A nutritious and trendy avocado toast topped with seasoned cooked boiled pigeon peas for an extra protein boost.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup cooked boiled pigeon peas
- 1 tablespoon lime 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 the avocado with lime juice, salt, and pepper.
- 3. Spread the mashed avocado on the toast, top with cooked pigeon peas, and sprinkle with red pepper flakes before serving.
Pigeon Pea and Brown Rice Bowl
A wholesome bowl featuring cooked boiled pigeon peas and brown rice, topped with sautéed vegetables and a tangy dressing.
- 1 cup cooked boiled pigeon peas
- 1 cup cooked brown rice
- 1 cup mixed vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a skillet, heat sesame oil and sauté mixed vegetables until tender.
- 2. In a bowl, combine cooked brown rice, cooked pigeon peas, and sautéed vegetables.
- 3. Drizzle with soy sauce, toss gently, and garnish with sesame seeds before serving.
Frequently Asked Questions (FAQ)
Are pigeon peas gluten-free?
Yes, pigeon peas are naturally gluten-free and safe for those with gluten intolerance.
How do you cook pigeon peas?
To cook pigeon peas, soak them for a few hours, then boil in water until tender, usually about 30-40 minutes.
What are the health benefits of pigeon peas?
Pigeon peas are rich in protein, fiber, and essential nutrients, which can support heart health and digestion.
Can you eat pigeon peas raw?
Raw pigeon peas are not typically consumed; they should be cooked to improve digestibility.
How do pigeon peas compare to other legumes?
Pigeon peas have a higher protein content compared to many other legumes, making them a nutritious choice.
What dishes can be made with pigeon peas?
Pigeon peas can be used in curries, soups, salads, and as a side dish.
Are pigeon peas high in carbohydrates?
Yes, pigeon peas contain a moderate amount of carbohydrates, primarily from starch.
How should pigeon peas be stored?
Cooked pigeon peas should be stored in an airtight container in the refrigerator and consumed within 3-5 days.