1 Oz Pigeonpeas (Immature Seeds, with Salt, Drained, Cooked, Boiled) contains only 31 calories, making it a great low-calorie food option. Pigeon peas, also known as Congo peas or gungo peas, are a popular ingredient in many dishes around the world. Not only are they delicious, but they are also packed with important nutrients and minerals.
One cup of cooked pigeonpeas contains 11 grams of protein, making it a great vegan-friendly source of protein. It is also an excellent source of dietary fiber, containing 9 grams per cup. Other important nutrients found in pigeonpeas include folate, iron, magnesium, and potassium.
In addition to being nutritious, pigeonpeas also offer a number of health benefits. Some studies have suggested that they can help with digestion, promote heart health, and even aid in weight management. In this article, we will explore some of the ways in which pigeonpeas can be a valuable addition to your diet.
Low-calorie content of pigeon peas
As mentioned in the introduction, pigeonpeas are a great low-calorie food option. This makes them an excellent choice for those who are looking to manage their weight. One cup of cooked pigeonpeas contains only 200 calories, making it a great addition to any meal. In addition to being low in calories, pigeonpeas are also rich in fiber. This can help to keep you feeling full for longer, helping you to avoid snacking on high-calorie foods throughout the day.
Immature seeds used for eating
Pigeonpeas are unique in that their immature seeds are used for eating, rather than their mature seeds. These immature seeds are often used in curries and stews, and can be eaten both fresh and dried. When cooked, pigeonpeas have a creamy texture and a nutty flavor. They pair well with a variety of spices and herbs, making them a versatile ingredient in the kitchen.
Salted version for enhanced taste
Some people prefer to eat salted pigeonpeas for added flavor. While adding salt can increase the sodium content of the dish, it can also enhance the taste of the pigeonpeas and make them more satisfying. If you are watching your sodium intake, you can still enjoy pigeonpeas without salt. Simply season them with your favorite spices and herbs for a flavorful dish.
Cooked and boiled pigeon peas
Cooking and boiling pigeonpeas is a simple process that can be done on the stove or in a pressure cooker. To cook pigeonpeas, simply add them to a pot with water and bring to a boil. Reduce the heat and let simmer for 20-30 minutes, or until tender. If using a pressure cooker, cook pigeonpeas for 10-15 minutes at high pressure. Once cooked, pigeonpeas can be used in a variety of dishes, from soups and stews to salads and side dishes.
Loaded with nutrients and minerals
As mentioned earlier, pigeonpeas are a great source of important nutrients and minerals. One cup of cooked pigeonpeas contains 70% of your daily recommended intake of folate, 29% of your daily recommended intake of iron, and 24% of your daily recommended intake of magnesium. Pigeonpeas are also an excellent source of potassium, containing 385 milligrams per cup. Potassium is important for maintaining healthy blood pressure and heart function.
Pigeonpeas aid in digestion
Pigeonpeas are rich in dietary fiber, which can help to promote healthy digestion. Fiber helps to keep food moving through the digestive tract, preventing constipation and promoting regularity. In addition, the high fiber content of pigeonpeas can help to reduce the risk of certain digestive disorders, such as diverticulitis and colorectal cancer.
Vegan-friendly source of protein
For those following a vegan diet, getting enough protein can be a challenge. Fortunately, pigeonpeas are an excellent vegan-friendly source of protein, containing 11 grams per cup. Protein is important for building and repairing tissues, as well as for supporting immune function and hormone production. Adding pigeonpeas to your diet can help ensure that you are getting enough protein on a daily basis.
Pigeonpeas have been shown to have a number of heart-healthy benefits. For example, their high fiber content can help to reduce cholesterol levels and lower the risk of heart disease. In addition, pigeonpeas are a good source of potassium, which can help to regulate blood pressure and reduce the risk of cardiovascular disease.
Low glycemic index
Pigeonpeas have a relatively low glycemic index, which means that they are less likely to cause a rapid spike in blood sugar levels. This makes them a good food choice for those with diabetes or anyone looking to maintain stable blood sugar levels. In addition, the high fiber content of pigeonpeas can help to slow the absorption of sugar into the bloodstream, further reducing the risk of blood sugar spikes and crashes.
Great for weight management
As mentioned earlier, pigeonpeas are a great low-calorie food option. In addition, their high fiber content can help to keep you feeling full for longer, making them an excellent food choice for weight management. In fact, some studies have suggested that incorporating pigeonpeas into your diet can help to reduce body weight and body fat, as well as improve overall metabolic health.
Pigeonpeas are a nutritious and versatile ingredient that offer a number of health benefits. From promoting heart health to aiding in digestion, there are many reasons to add pigeonpeas to your diet.
FAQs About 1 Oz Pigeonpeas
1. What are pigeonpeas?
Pigeonpeas are a type of legume grown mainly in tropical and subtropical regions of the world. They are commonly used in various cuisines and are known for their high nutritional value.
2. How many calories are in 1 oz of pigeonpeas?
1 oz of pigeonpeas (immature seeds, with salt, drained, cooked, boiled) contains approximately 31 calories.
3. What are some health benefits of consuming pigeonpeas?
Pigeonpeas are a good source of protein, dietary fiber, vitamins, and minerals such as potassium and magnesium. They are also known to help in weight management, improve digestion, and prevent chronic diseases like diabetes and heart disease.
4. What are some ways to use pigeonpeas in cooking?
Pigeonpeas can be used in a variety of dishes, including soups, stews, salads, and curries. They can be cooked on their own, as a side dish, or combined with other ingredients like rice or vegetables.
5. Are there any precautions to take when consuming pigeonpeas?
People with legume allergies or kidney problems should avoid consuming pigeonpeas. It is also important to soak or cook them properly to reduce phytic acid content, which can interfere with the absorption of nutrients.