Black Eyed Peas, also known as cowpeas, are actually a bean. They are easily recognized for their cream coloured skin and the black “eye” spot in the center. These beautiful looking beans are considered lucky and known to be eaten on New’s Day to symbolize wealth. They are one of the world’s most widely-eaten bean and a great nutrient packed addition to plant based meals.
Like most beans, black eyed peas are loaded with many vitamins and minerals. They are rich in potassium providing over half of the daily recommend amount of 1148 mg in one serving. Potassium plays an important role in the proper function of cells, tissues, and organs in the body. Zinc is another mineral found which is involved in many aspects of cellular metabolism, and is essential for the immune function, protein synthesis, wound healing and healthy cell division. Black-eyed peas provide 5 of the 8-11 milligrams of zinc recommended each day. They also contain 4.4 milligrams of iron and 1.3 milligrams of vitamin C which helps the body absorb the iron. Other nutrients that can be found in black eyed peas are calcium, magnesium, and folate.
Black eyed peas have a high fibre content of 11 grams per one cup serving. They contain mostly soluble fiber, which help decrease blood cholesterol levels and can help reduce the risk of heart disease.
One cup of black eyed peas contains 160 calories, about 33.5 grams of carbs, 5 grams of protein and less than 1 gram of fat. The high fibre along with the complex carbs means these beans are digested at a slow pace, which helps keep you feel full longer and help you maintain balanced energy levels.
Store dried beans in a sealed container and keep in a cool dry place. Dried beans will last thirty years if stored correctly with the lack of oxygen and light. Vitamins will degrade after 2-3 years, and most vitamins are no longer present after five years.
Preparing and Cooking
Soaking beans prior to cooking allows the dried bean to absorb water, which begin to dissolve the starches that cause digestion issues. Soaking also reduces the overall cooking time. The beans will double to triple in size while soaking.
- Wash and drain the dried beans.
- Cover with cold water about 2 inches above beans, discard floaters, and soak for 6 hours in a cool place.
- Rinse and drain, add 3 cups fresh water for every cup of beans.
- Cover, bring to a boil. Reduce heat and simmer until soft.
3 cups of water to cook 1 cup of dried beans
1 cup dry beans = 3 cups cooked beans
Black Eyes Peas Two Ways