A 1 cup (250 ml) serving of canned black-eyed peas contains approximately 120 calories. These peas are a popular ingredient in many dishes due to their unique taste and nutritional benefits.

Black-eyed peas are a rich source of essential vitamins and minerals such as iron, potassium and vitamin A. They also contain dietary fiber which can help promote digestive health and prevent chronic diseases such as heart disease and stroke.

In this article, we'll explore the nutritional facts, health benefits and potential side effects of canned black-eyed peas. We'll also share some delicious recipes and tips for cooking and storing this versatile ingredient.

Black-Eyed Peas Nutritional Facts

A 1 cup (250 ml) serving of canned black-eyed peas is low in fat and high in protein, with approximately 8 grams of protein per serving. They also provide a good source of dietary fiber, calcium, iron and potassium. Black-eyed peas are also a rich source of antioxidants, which can help protect against the damaging effects of free radicals in the body. Additionally, they are low in calories, making them a great choice for weight management. Overall, canned black-eyed peas are a nutritious and versatile ingredient that can be added to a variety of dishes for a boost of flavor and nutrition.

Health Benefits of Black-Eyed Peas

Black-eyed peas offer a range of health benefits due to their unique nutrient profile. Some of the main benefits of consuming black-eyed peas on a regular basis include: Improved digestive health: Black-eyed peas are a rich source of dietary fiber, which can help promote regular bowel movements and prevent constipation. Reduced risk of chronic disease: The high levels of antioxidants in black-eyed peas can help protect against chronic diseases such as heart disease, diabetes and cancer.

Calories in Canned Black-Eyed Peas

A 1 cup (250 ml) serving of canned black-eyed peas contains approximately 120 calories. This makes them a great ingredient for weight management, as they can help you feel full and satisfied without consuming excessive calories.

Protein Content in Canned Black-Eyed Peas

Black-eyed peas are a great source of protein, with approximately 8 grams of protein per 1 cup (250 ml) serving. Protein is an essential nutrient that plays a vital role in building and repairing tissues, hormones, enzymes and other important molecules in the body. Including black-eyed peas in your diet can help you meet your daily protein needs and support healthy muscle function and growth.

Mineral Content in Canned Black-Eyed Peas

Black-eyed peas are a rich source of several essential minerals, including iron, calcium, potassium and magnesium. Iron is important for the production of red blood cells and the prevention of anemia. Calcium is essential for strong bones and teeth, while potassium and magnesium help promote healthy blood pressure and heart function. Incorporating black-eyed peas into your diet can help you meet your daily mineral needs and support overall health and wellness.

Side Effects of Canned Black-Eyed Peas

While canned black-eyed peas are generally safe for most people to consume, they may cause some side effects in certain individuals. These can include digestive issues such as gas, bloating and stomach discomfort. Additionally, some people may be allergic to black-eyed peas or have a sensitivity to them that can cause symptoms such as hives, itching and swelling. If you experience any adverse symptoms after consuming black-eyed peas, it's important to speak with your healthcare provider to determine the cause and the best course of treatment.

Cooking with Canned Black-Eyed Peas

Canned black-eyed peas are a convenient and versatile ingredient that can be used in a variety of dishes, including soups, stews, salads and casseroles. They can also be mashed to make dips and spreads. When cooking with canned black-eyed peas, it's important to rinse them thoroughly before use to remove any excess sodium or preservatives. They can then be added to your favorite recipe and cooked as directed. Experiment with different spices and flavors to create delicious and healthy meals using canned black-eyed peas.

Recipes using Canned Black-Eyed Peas

Here are some delicious and healthy recipes that use canned black-eyed peas: - Black-Eyed Pea Salad: In a large bowl, combine 1 can of drained and rinsed black-eyed peas, 1 diced tomato, 1 diced cucumber, 1 diced red onion and 1/4 cup of fresh chopped parsley. Whisk together 2 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, 1 teaspoon of honey and salt and pepper to taste. Pour the dressing over the salad and toss to coat. Chill for at least 30 minutes before serving. - Black-Eyed Pea Soup: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add 1 diced onion, 2 minced garlic cloves and 2 sliced carrots. Cook until softened, about 5 minutes. Add 1 can of drained and rinsed black-eyed peas, 1 can of diced tomatoes, 4 cups of chicken or vegetable broth and 1 teaspoon each of dried thyme and smoked paprika. Simmer for 25-30 minutes, then season with salt and pepper to taste.

How to Store Canned Black-Eyed Peas

Canned black-eyed peas can be stored in the pantry for up to 2 years, making them a great ingredient to keep on hand for quick and easy meals. Once opened, canned black-eyed peas should be stored in the refrigerator and consumed within 3-4 days. Alternatively, you can freeze cooked black-eyed peas in an airtight container for up to 6 months. Simply thaw and reheat when ready to use.

Varieties of Canned Black-Eyed Peas

Canned black-eyed peas are widely available and come in a variety of forms. Some common varieties include: - Low-sodium: These black-eyed peas are processed with less sodium than standard canned varieties, making them a healthier option for those who are watching their salt intake. - Organic: Organic canned black-eyed peas are grown without the use of harmful pesticides or chemicals, making them a great choice for those who prefer to eat organic foods.