Black-eyed cowpeas are a type of legume that are also known as Southern peas or crowder peas. They are beige in color with a black spot on one side, resembling an eye. One cup, which is equivalent to 145 grams, of raw black-eyed cowpeas contains 131 calories.

Aside from being a great source of plant-based protein, black-eyed cowpeas are packed with vitamins and minerals too. They are a good source of iron, potassium, and folate.

In this article, we'll explore some practical tips and strategies for cooking and consuming black-eyed cowpeas.

What are black-eyed cowpeas?

Black-eyed cowpeas are a variety of legumes that are native to West Africa, but are now grown in many parts of the world. They are oval-shaped and have a distinctive black spot on one side, which resembles an eye. They are also known as Southern peas or crowder peas. Black-eyed cowpeas have a mild and earthy taste, making them versatile for use in a wide range of dishes. They are widely used in Southern and African-American cuisine, where they are often served as a side dish alongside collard greens, cornbread, and other classic southern fare.

Health benefits of black-eyed cowpeas

Black-eyed cowpeas are highly nutritious and offer numerous health benefits. They are a great source of plant-based protein, delivering 8 grams of protein per one cup serving. They are also rich in dietary fiber, which can help improve digestion and lower cholesterol levels. In addition, black-eyed cowpeas contain various vitamins and minerals, such as iron, potassium, and folate. Iron is necessary for the production of red blood cells, while potassium plays an important role in maintaining healthy blood pressure. Folate is essential for cell growth and development, making it especially important for pregnant women or women who are planning to become pregnant.

How to cook black-eyed cowpeas

Black-eyed cowpeas can be prepared in a variety of ways, including boiling, pressure cooking, or slow cooking. Before cooking, it is important to sort through the beans and remove any debris or discolored beans. For boiling, black-eyed cowpeas should be cooked for approximately 30 minutes until they are tender. Pressure cooking can reduce cooking time to just 10 minutes, while slow-cooking can take up to 6 hours. Black-eyed cowpeas can be seasoned with a variety of herbs and spices, such as garlic, thyme, and smoked paprika, to add flavor.

Black-eyed cowpeas recipe ideas

Black-eyed cowpeas can be used in a variety of dishes, including stews, soups, salads, and dips. They are also a great meatless protein option that can be substituted for meat in recipes such as chili or tacos. Some popular recipes using black-eyed cowpeas include Hoppin' John, a Southern dish made with black-eyed peas, rice, and bacon. Black-eyed pea salad is another common dish, which typically includes tomatoes, onion, and a vinaigrette dressing. Black-eyed cowpeas can also be used to make a delicious dip, similar to hummus, by blending them with tahini, lemon juice, and garlic.

Black-eyed cowpeas vs other beans

Black-eyed cowpeas are often compared to other beans, such as black beans, navy beans, and kidney beans. While they all offer similar health benefits, black-eyed cowpeas are lower in calories and higher in protein than most other beans. However, some people may find black-eyed cowpeas to be slightly less flavorful than other beans. In this case, they can be combined with other herbs and spices to enhance their taste.

Nutritional profile of black-eyed cowpeas

One cup, or 145 grams, of raw black-eyed cowpeas contains the following nutrients: - calories: 131 - Protein: 8 grams - Carbs: 24 grams - Fiber: 5 grams - Fat: 0.5 gram - Iron: 1.6 milligrams - Potassium: 305 milligrams - Folate: 209 micrograms

Serving size and calorie count

A serving size of black-eyed cowpeas is generally considered to be 1/2 cup, which provides approximately 65 calories. However, one cup of raw black-eyed cowpeas contains 131 calories, which is important to keep in mind when planning meals.

The history of black-eyed cowpeas

Black-eyed cowpeas have a rich history, dating back to their origins in West Africa. They were brought to the United States as part of the slave trade, and were quickly adopted as a staple crop in Southern cuisine. During the Civil War, black-eyed cowpeas were an important source of food for Confederate soldiers. Today, black-eyed cowpeas remain a popular ingredient in Southern and African-American cuisine, and are enjoyed by people all over the world.

How to select and store black-eyed cowpeas

When selecting black-eyed cowpeas, look for beans that are even in size and have a uniform color. Avoid beans that are discolored, damaged, or have insect holes. Black-eyed cowpeas can be stored in an airtight container in a cool, dry place for up to 6 months. They can also be stored in the freezer for up to a year.

Black-eyed cowpea trivia

- Black-eyed cowpeas are sometimes referred to as 'peas' even though they are actually beans. - In some parts of the world, black-eyed cowpeas are considered a symbol of good luck and are eaten on New Year's Day for good fortune. - Black-eyed cowpeas are one of the few crops that can actually improve soil quality, as they are able to fix nitrogen in the soil.