Blackeye peas are a staple in Southern cuisine and are becoming increasingly popular for their versatility, taste, and nutritional value. At just 100 calories per 1/2 cup (130 g), they are a great addition to any meal.

Blackeye peas are an excellent source of fiber and protein, which makes them a great option for those looking to improve their health or maintain a healthy lifestyle. They are also rich in vitamins and minerals, such as folate, potassium, and iron.

In this article, we will explore the many benefits of blackeye peas, including their ability to aid in weight management and potentially prevent chronic diseases.

Popular in Southern cuisine

Blackeye peas have been a staple in Southern cuisine for decades, often found in dishes such as Hoppin' John, a traditional New Year's Day dish consisting of blackeye peas, rice, and bacon. They are also popular in soul food dishes like blackeye pea soup, blackeye pea salad, and blackeye pea fritters. Due to their popularity in Southern culture, blackeye peas have become a symbol of good luck and prosperity, with many people consuming them on New Year's Day to bring good luck for the upcoming year.

High in fiber and protein

Blackeye peas are a great source of fiber, with 1/2 cup (130 g) containing approximately 4 grams of fiber. This can help promote healthy digestion and prevent constipation. In addition to their fiber content, blackeye peas are also rich in protein, containing approximately 7 grams of protein per 1/2 cup (130 g) serving. This makes them a great option for vegetarians and vegans looking to increase their protein intake.

Can be used in a variety of dishes

Blackeye peas are incredibly versatile and can be used in a variety of dishes. They can be mashed and formed into patties for a vegan burger, blended into hummus for a tasty dip, or added to soup for a hearty meal. They can also be used as a substitute for other beans or legumes in recipes, such as chickpeas, navy beans, or lentils. The possibilities are endless!

Rich in vitamins and minerals

Blackeye peas are rich in a variety of vitamins and minerals that are essential for overall health and well-being. They are particularly high in folate, potassium, and iron. Folate is important for the growth and development of cells, making it especially important for pregnant women. Potassium helps to regulate blood pressure and can reduce the risk of cardiovascular disease. Iron is important for the production of red blood cells and can prevent anemia.

Low in fat and calories

One of the great things about blackeye peas is that they are low in both fat and calories. This makes them a great option for those looking to maintain a healthy weight or reduce their calorie intake. For example, 1/2 cup (130 g) of blackeye peas contains only 100 calories and less than 1 gram of fat.

Good for weight management

In addition to being low in calories, blackeye peas are also high in fiber and protein, which can help promote feelings of fullness and reduce cravings. This can be particularly beneficial for those looking to manage their weight or lose weight. Furthermore, blackeye peas have a low glycemic index, which means they are digested slowly and can help stabilize blood sugar levels. This can reduce the risk of overeating or snacking on unhealthy foods throughout the day.

May help prevent chronic diseases

Studies have shown that consuming blackeye peas may have a protective effect against chronic diseases, such as heart disease, diabetes, and cancer. This is likely due to the high content of fiber, antioxidants, and other beneficial nutrients found in blackeye peas. One study found that consuming blackeye peas regularly can help reduce the risk of heart disease by up to 21%. Another study found that blackeye peas can help lower blood sugar levels and reduce the risk of type 2 diabetes.

Budget-friendly option

Blackeye peas are a great option for those on a budget or looking to save money on groceries. They are often much cheaper than meat or other sources of protein and can be purchased in bulk for even greater savings. Furthermore, blackeye peas have a long shelf life and can be stored in the pantry for several months, making them a convenient and cost-effective option for meal prep or last-minute meals.

Vegan and vegetarian-friendly

Blackeye peas are a great option for vegans and vegetarians looking to increase their protein intake without consuming animal products. They are also naturally gluten-free and can be used in a variety of vegan and vegetarian recipes, such as veggie burgers, chili, and salads. Additionally, blackeye peas are a sustainable and eco-friendly source of protein, making them a great choice for those looking to reduce their environmental footprint.

Easy to cook

One of the great things about blackeye peas is that they are incredibly easy to cook. They can be boiled, simmered, or even cooked in a slow cooker or Instant Pot. To cook blackeye peas, simply rinse them in cold water and sort out any debris or damaged beans. Then, add them to a pot with enough water to cover them by at least an inch. Bring the water to a boil, reduce the heat to a simmer, and cook for 45 minutes to 1 hour, or until the beans are tender.