If you're looking for a healthy and nutritious meal, you might want to try pigeon peas. One cup of boiled pigeon peas with salt contains 169 calories.
Pigeon peas are a great source of protein, carbohydrates, and fiber. One cup of pigeon peas contains 11 grams of protein, 45 grams of carbohydrates, and 6 grams of fiber.
In this article, we'll explore the health benefits of pigeon peas, ways to cook them, and their cultural significance.
Calories in Pigeon Peas
As mentioned earlier, one cup of boiled pigeon peas with salt contains 169 calories. This makes it a great option for those who are watching their calorie intake.
Protein in Pigeon Peas
Pigeon peas are a good source of plant-based protein. One cup of boiled pigeon peas contains 11 grams of protein, which is equivalent to the amount found in one egg. This makes it a great option for vegans and vegetarians who are looking to increase their protein intake.
Carbohydrates in Pigeon Peas
Pigeon peas are a great source of carbohydrates. One cup of boiled pigeon peas contains 45 grams of carbohydrates, which is equivalent to the amount found in one medium-sized banana. Carbohydrates are an important source of energy for the body, so including pigeon peas in your diet can help you stay energized throughout the day.
Fat in Pigeon Peas
Pigeon peas are low in fat, with only 2 grams of fat per one cup of boiled peas. This makes them a great option for those who are watching their fat intake.
Vitamins and Minerals in Pigeon Peas
Pigeon peas are a great source of vitamins and minerals. One cup of boiled pigeon peas contains 70% of the recommended daily intake of folate, 30% of the recommended daily intake of thiamin, and 15% of the recommended daily intake of iron. They are also a good source of magnesium, potassium, and zinc.
Health Benefits of Pigeon Peas
Including pigeon peas in your diet can provide numerous health benefits. They can help improve digestion, promote heart health, and boost energy levels. Pigeon peas are also a good source of antioxidants, which can help protect the body from cell damage and prevent chronic diseases.
Ways to Cook Pigeon Peas
Pigeon peas can be cooked in a variety of ways. They can be boiled and added to soups and stews, or cooked with rice to make a delicious and nutritious side dish. They can also be mashed and used as a filling for samosas or patties, or made into a dip like hummus.
Pigeon Peas vs Other Legumes
Pigeon peas are similar to other legumes like chickpeas and lentils in terms of their nutritional profile. However, they have a slightly sweeter flavor and creamier texture. They are also a staple food in many cultures around the world, and are used in a variety of traditional dishes.
Pigeon Peas in Traditional Cuisine
Pigeon peas are a common ingredient in traditional Indian, Caribbean, and African cuisine. In India, pigeon peas are used to make a popular vegetarian dish called dal, which is made with lentils or peas, onions, tomatoes, and a blend of spices. In the Caribbean, pigeon peas are often used in rice and pea dishes, or cooked with salted codfish. In Africa, pigeon peas are used in stews and soups, and are often paired with plantains or yams.
Pigeon Peas as a Superfood
With their high nutritional value and numerous health benefits, pigeon peas can be considered a superfood. Including pigeon peas in your diet can help improve your overall health and well-being, and provide the necessary nutrients to help your body run smoothly.
Pigeon peas are a versatile and nutritious legume that can be used in a wide variety of dishes.
5 FAQ About Boiled Pigeon Peas with Salt
1. What are pigeon peas?
Pigeon peas are a type of legume that are commonly used in Indian, African, and Caribbean cuisine. They are high in protein, fiber, and other essential nutrients.
2. How do you boil pigeon peas with salt?
To boil pigeon peas with salt, first rinse 1 cup of dried peas and soak them overnight. Drain and rinse the peas, then add them to a pot with 4 cups of water and 1 teaspoon of salt. Bring to a boil, then reduce heat and simmer for about 45 minutes or until tender. Drain any excess water before serving.
3. What are the health benefits of pigeon peas?
Pigeon peas are a good source of plant-based protein, fiber, and various vitamins and minerals such as iron, potassium, and vitamin B6. They may help with digestion, blood sugar control, and heart health.
4. How can you incorporate boiled pigeon peas into your diet?
Boiled pigeon peas with salt can be used in a variety of dishes such as soups, stews, curries, and salads. They can also be blended into a dip or spread for crackers or vegetables. Try adding them to your favorite rice or pasta dish for a protein boost.
5. Are there any potential downsides to eating pigeon peas?
Some people may experience digestive discomfort such as bloating or gas after eating pigeon peas. It's important to introduce them slowly into your diet and drink plenty of water to help with digestion. Those with a history of kidney stones should also be cautious as pigeon peas contain oxalates which may contribute to stone formation.