Cowpeas (Blackeyes, Crowder, Southern) are a nutritious legume that comes packed with 336 calories in a 100 gram serving. These mature seeds are consumed across different regions worldwide and offer some powerful health benefits.
When it comes to nutrition, cowpeas are a rich source of vitamins, minerals, and fiber. For instance, a 100g serving provides 24g of protein, 11g of dietary fiber, and 1.4mg of iron. Additionally, cowpeas are a good source of energy and they contain several essential amino acids that the body cannot produce on its own.
In this article, we'll delve into the different ways in which cowpeas can boost your health and add a tasty variety to your diet.
Rich in Calories and Nutrients
Cowpeas are a great way to pack in plenty of calories and nutrients into your diet. As mentioned earlier, they are a rich source of protein, fiber, and essential amino acids. Moreover, cowpeas contain several vitamins and minerals such as calcium, magnesium, potassium, and zinc. Due to its nutrient density, cowpeas can help you manage your weight and maintain a healthy digestive system. By eating cowpeas, you can reduce your hunger levels, regulate your blood sugar levels, and promote regular bowel movements. Cowpeas are also suitable for people with gluten intolerance or celiac disease since they are gluten-free.
A Great Source of Protein
As highlighted earlier, cowpeas are an excellent source of protein. What makes them so special is they provide a range of amino acids essential to human health. By consuming cowpeas, you can rest assured you're getting a complete protein that's essential for muscle building and repairing tissue damage. This means that cowpeas are often used as a plant-based alternative to meat for people following a vegetarian or vegan diet. Eating cowpeas regularly can help maintain healthy skin, hair, and nails, and support the immune system as well. Overall, adding cowpeas to your diet is a fantastic way to ensure you're getting enough protein.
Versatile in the Kitchen
One of the best things about cowpeas is their versatility in the kitchen. They can be used in various dishes such as salads, soups, stews, and curries. Additionally, cowpeas come in different forms such as dried, canned, or frozen. Dried cowpeas are perfect for making soups and stews, while canned cowpeas are easy to add to salads or side dishes. Cowpea flour is also an excellent gluten-free option suitable for making bread, muffins, and other baked goods. Regardless of the form, cowpeas are an excellent addition to any meal, providing extra nutrition while still tasting delicious.
Cowpeas are rich in fiber, a nutrient that's essential for maintaining good digestive health. One of the benefits of consuming fiber is that it helps promote regular bowel movements and prevents constipation. Additionally, fiber can also help reduce the risk of developing various digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis. Moreover, cowpeas contain resistant starch, a type of fiber that acts as a prebiotic in the gut. This means it helps promote the growth of beneficial bacteria, which supports gut health and boosts the immune system. Overall, consuming cowpeas regularly can help lower the risk of developing digestive disorders and keep your gut healthy.
May Lower Cholesterol Levels
Cowpeas contain compounds called saponins that may help lower cholesterol levels in the blood. Saponins are found in many legumes and have been shown to have cholesterol-lowering effects. One study found that consuming cowpeas reduced LDL cholesterol levels by up to 9%. LDL cholesterol is considered the 'bad' cholesterol since it contributes to the formation of artery-clogging plaques. By lowering LDL cholesterol levels, cowpeas can help reduce the risk of heart disease. However, more research is needed to determine the optimal amount of cowpeas required to derive the cholesterol-lowering benefits.
Suitable for Vegan and Vegetarian Diets
Cowpeas are a fantastic source of protein for people on a vegan or vegetarian diet. They provide all the essential amino acids and can be consumed in various forms such as soups, curries, and salads. Additionally, cowpeas are gluten-free, which makes them suitable for people with gluten intolerance or celiac disease. What's more, cowpeas are a low-cost alternative to meat but still provide the same benefits. By consuming cowpeas, vegans and vegetarians can ensure they're getting enough protein and other essential nutrients that are often lacking in plant-based diets. Overall, cowpeas are an excellent option for people following a vegan or vegetarian diet.
Helps Manage Blood Sugar Levels
Cowpeas are an excellent food choice for people looking to manage their blood sugar levels. They have a low glycemic index (GI) which means they don't cause a rapid spike in blood sugar levels. Additionally, cowpeas contain complex carbohydrates, which are absorbed slowly by the body, providing a steady release of energy. This helps prevent sudden dips in blood sugar levels and reduces the likelihood of cravings or overeating. If you have diabetes, incorporating cowpeas into your diet can help you maintain stable blood sugar levels and manage your condition better.
Grown in Warm Climates Worldwide
Cowpeas are native to Africa but are now grown in warm climates worldwide, including Asia and the Americas. They are a staple food in many countries and are often used in traditional dishes. Cowpeas are versatile and can grow in poor soil conditions, making them a valuable crop for farmers. Additionally, cowpeas require less water than other crops, which makes them ideal for areas with water scarcity. Overall, cowpeas are a sustainable and cost-effective source of nutrition for many people across the world.
Easy to Store and Prepare
Cowpeas are very easy to store and prepare, which makes them a fantastic addition to the pantry. Dried cowpeas can be stored in an airtight container for up to a year without spoiling. Additionally, canned cowpeas can be stored in the pantry for several months. Preparation is also straightforward. Dried cowpeas need to be soaked overnight before cooking, while canned cowpeas can be used straight away. Furthermore, cowpeas can be easily seasoned with herbs and spices to make them more flavorful. Overall, cowpeas are perfect for anyone looking for a convenient, nutritious, and tasty addition to their diet.
Available in Different Varieties
Cowpeas come in different varieties that offer a range of flavors and textures. Blackeye cowpeas have a cream-colored skin with a black spot on one end and have a creamy texture when cooked. Crowder cowpeas have a wrinkled skin and a bold flavor. Southern cowpeas have a smooth texture and a slightly sweet taste. Additionally, cowpeas also include different subspecies such as the yard-long bean and the cowpea pea. These varieties are widely used in different regions and cuisines. Overall, cowpeas provide a diverse and flavorful ingredient for your cooking that can be adjusted to your personal taste.
Cowpeas are a rich source of protein, fiber, and essential amino acids. Additionally, cowpeas are a good source of energy and they contain several essential amino acids that the body cannot produce on its own.
5 FAQ About Cowpeas
1. What are cowpeas?
Cowpeas, also known as blackeyes, crowder peas, or southern peas, are a type of legume that are commonly grown in the southern United States and parts of Africa. They are also a popular food in many other parts of the world.
2. What are the nutritional benefits of cowpeas?
Cowpeas are a great source of protein and fiber. They also contain high levels of antioxidants, which can help prevent cell damage and reduce the risk of chronic diseases like heart disease and cancer. In addition, cowpeas are a good source of vitamins and minerals, including iron, folate, and magnesium.
3. How do you cook cowpeas?
Cowpeas can be cooked in a variety of ways, including boiling, pressure cooking, or slow cooking. They can also be fried or baked. Cowpeas are often used in stews, soups, and salads, and they can be a tasty addition to many different types of cuisine.
4. Are cowpeas safe for people with food allergies?
Cowpeas are not a common allergen, but like all legumes, they can cause allergic reactions in some people. If you have a history of food allergies, you should talk to your doctor before trying cowpeas for the first time.
5. Where can you buy cowpeas?
Cowpeas can be found in many grocery stores, health food stores, and online retailers. They are available dried, canned, or frozen, depending on your preference. If you want to grow your own cowpeas, you can find seeds at many garden centers or online seed retailers.