black-eyed pea

Black-Eyed Pea

Black-eyed peas, also known as cowpeas, are small, cream-colored legumes with a distinctive black spot resembling an eye. They have a mild, earthy flavor and a soft yet slightly firm texture when cooked, making them a versatile ingredient in a variety of dishes. Rich in protein, fiber, and essential nutrients, black-eyed peas are a staple in Southern and African cuisines, often used in hearty stews, salads, and side dishes. Their nutty taste and ability to absorb flavors make them a popular choice for vegetarian and vegan recipes, as well as traditional comfort foods.

Common Uses

  • Add black-eyed peas to soups and stews for a protein-rich, hearty texture that complements vegetables and spices.
  • Use black-eyed peas in salads, combining them with fresh herbs, citrus, and olive oil for a refreshing and nutritious dish.
  • Prepare traditional Southern-style dishes like Hoppin' John, where black-eyed peas are simmered with rice, bacon, and spices.
  • Mash cooked black-eyed peas to create a creamy dip or spread, seasoned with garlic, lemon juice, and olive oil.
  • Incorporate black-eyed peas into vegetarian burgers or patties for a protein-packed, flavorful alternative to meat.
  • Serve black-eyed peas as a simple side dish, seasoned with salt, pepper, and a drizzle of olive oil or butter.

Nutrition (per serving)

Calories

114.0kcal (5.7%)

Protein

7.7g (15.4%)

Carbs

20.8g (7.56%)

Sugars

3.3g (6.6%)

Healthy Fat

0.3g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in protein, supporting muscle growth and repair for active lifestyles.
  • High in dietary fiber, promoting digestive health and aiding in weight management.
  • Packed with essential vitamins like folate, which supports brain function and prenatal health.
  • Contains iron, helping to prevent anemia and boost energy levels.
  • Low in fat and cholesterol, making it heart-healthy and ideal for balanced diets.
  • Provides antioxidants that may reduce inflammation and support overall wellness.

Storage Tips

Store dried black-eyed peas in an airtight container in a cool, dry place, away from direct sunlight, to maintain their shelf life for up to a year. For cooked black-eyed peas, refrigerate them in a sealed container and consume within 3-5 days. If freezing, place cooked peas in freezer-safe bags or containers, ensuring they are fully cooled beforehand, and use within 2-3 months for optimal flavor and texture.

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