If you're looking for a low-calorie food that's high in nutrition, cooked pigeon peas may be just what you need. One ounce of cooked pigeon peas from fresh (fat not added in cooking) provides only 31 calories, making it a great option for anyone watching their weight.
Despite its low calorie count, pigeon peas are an excellent source of plant-based protein, fiber, vitamins, and minerals. One ounce of cooked pigeon peas contains approximately 2 grams of protein, 1 gram of fiber, and significant amounts of folate, iron, magnesium, potassium, and zinc.
In this article, we'll explore the many health benefits of cooked pigeon peas and how you can incorporate them into your diet.
Low in Calories, High in Nutrition
Cooked pigeon peas are one of the lowest calorie plant-based protein sources available. One ounce of cooked pigeon peas contains just 31 calories, which make them an excellent option for anyone watching their weight or looking to reduce their calorie intake. Despite their low calorie count, cooked pigeon peas are rich in nutrition. They contain essential vitamins and minerals such as folate, iron, magnesium, potassium, and zinc, which are required for overall good health. Additionally, pigeon peas are naturally low in fat and sodium.
Great Source of Plant-Based Protein
Cooked pigeon peas are an excellent source of plant-based protein, which makes it an ideal food for vegetarians and vegans. One ounce of cooked pigeon peas provides approximately 2 grams of protein which is essential for muscle growth, repair, and maintenance. Protein is important for overall health, energy, and satiety. Pigeon peas contain all nine essential amino acids, making it a complete protein source. As a result, it can be used as a substitute for meat in many vegan and vegetarian recipes.
Rich in Fiber
Cooked pigeon peas are high in fiber which is essential for maintaining digestive health. One ounce of cooked pigeon peas contains approximately 1 gram of fiber, which helps to promote regular bowel movements and prevent constipation. Fiber is also important for keeping you feeling full and reducing hunger cravings. This makes pigeon peas an excellent food for anyone looking to lose weight or maintain a healthy weight.
May Help Manage Blood Sugar Levels
Pigeon peas are a low glycemic index food, which means that they are slowly digested and absorbed, causing a slow and steady rise in blood sugar levels. This makes them an excellent food for people with diabetes or anyone looking to manage their blood sugar levels. In addition, the high fiber content of pigeon peas can help to slow down the absorption of glucose into the bloodstream, further helping to regulate blood sugar levels.
Packed with Vitamins and Minerals
Cooked pigeon peas are a rich source of vitamins and minerals, including folate, iron, magnesium, potassium, and zinc. These nutrients are essential for overall health and well-being, supporting the immune system, maintaining healthy bones, and regulating blood pressure. Folate, in particular, is important for pregnant women as it helps to prevent birth defects and promote healthy fetal development.
Cooked pigeon peas are high in fiber, which helps to promote regular bowel movements and prevent constipation. Additionally, the fiber in pigeon peas acts as a prebiotic, feeding the beneficial bacteria in the gut and promoting gut health. A healthy gut microbiome is important for overall health and well-being, supporting the immune system, and reducing the risk of chronic diseases such as obesity, diabetes, and heart disease.
May Reduce the Risk of Chronic Diseases
Pigeon peas are a rich source of antioxidants, which help to protect the body against the damaging effects of free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer's disease. In addition, the high fiber content of pigeon peas can help to reduce cholesterol levels, lower blood pressure, and reduce the risk of heart disease and stroke.
Versatile Ingredient for Various Recipes
Cooked pigeon peas can be used in a variety of recipes, from salads and soups to stews and curries. They can also be used to make falafels, hummus, and veggie burgers, making them an excellent meat substitute for vegetarians and vegans. Pigeon peas have a mild, nutty flavor and a soft, creamy texture, making them a versatile ingredient in both sweet and savory recipes.
Eco-Friendly and Sustainable Food Option
Pigeon peas are an eco-friendly and sustainable food option, as they require less water and fertilizers than other crops, making them a more environmentally friendly choice. In addition, pigeon peas are a nitrogen-fixing crop, meaning that they can help to replenish soil fertility and reduce the need for synthetic fertilizers.
Easy to Prepare and Store
Cooked pigeon peas are easy to prepare and store. Simply rinse them under cold running water and cook them in boiling water or a pressure cooker until they are tender. Cooked pigeon peas can be stored in an airtight container in the refrigerator for up to five days or in the freezer for up to three months. This makes pigeon peas a convenient food option for busy families or anyone looking for healthy food choices that are easy to prepare and store.
5 Frequently Asked Questions about Cooked Pigeon Peas
What are pigeon peas?
Pigeon peas are a type of legume that are commonly grown in tropical and subtropical regions. They are packed with nutrients such as protein, fiber, and vitamins.
How many calories are in cooked pigeon peas?
One ounce of cooked pigeon peas contains approximately 31 calories. This makes them a great low-calorie option for those looking to add more plant-based protein to their diet.
What are the health benefits of pigeon peas?
Pigeon peas are rich in nutrients that have several health benefits. They are high in protein which can help with muscle growth and repair. They are also high in fiber which can aid in digestion and help lower cholesterol levels.
How do you cook pigeon peas?
To cook pigeon peas, rinse them in cold water and remove any debris. Then, add them to a pot with water and bring to a boil. Reduce the heat and simmer for about 45 minutes or until they are tender. You can then use the cooked pigeon peas in a variety of dishes such as stews, salads, or soups.
Where can I purchase pigeon peas?
Pigeon peas can be found at specialty grocery stores or online. Some common brands that sell pigeon peas include Goya and Bob's Red Mill.