Cowpeas, also known as blackeyes, crowder or southern peas, can be a nutritious addition to your diet. One tablespoon of mature cowpea seeds contains about 35 calories.

Cowpeas are rich in both protein and dietary fiber, making them a great choice for those looking for plant-based protein sources. A 1-tbsp serving of cowpeas contains about 2 grams of protein and 1 gram of dietary fiber.

In this article, we'll explore the various health benefits of cowpeas and how you can easily incorporate them into your diet.

Calories in 1 Tbsp of Cowpeas

As mentioned earlier, one tablespoon of cowpeas contains about 35 calories. This makes them a low-calorie food, which can be beneficial for anyone trying to maintain or lose weight. It's important to note, however, that the calorie content of cowpeas can vary depending on cooking methods and other ingredients you use. If you're trying to count calories, be sure to factor in any additional oils or seasonings you add to your cowpeas.

Rich in Protein and Dietary Fiber

Cowpeas are a great source of both plant-based protein and dietary fiber. As mentioned earlier, one tablespoon of cowpeas contains about 2 grams of protein and 1 gram of dietary fiber. Protein is important for building and repairing tissues in the body, and fiber is important for maintaining digestive health and keeping you feeling full and satisfied after meals.

Contains Essential Vitamins and Minerals

In addition to being a good source of protein and fiber, cowpeas also contain several essential vitamins and minerals. These include iron, phosphorus, potassium, and vitamin B6. Iron is important for carrying oxygen throughout the body, phosphorus is important for bone health, potassium is important for regulating blood pressure, and vitamin B6 is important for brain development and function.

Helps in Weight Management

As mentioned earlier, cowpeas are a low-calorie food that can be beneficial for weight management. In addition to being low in calories, they are also high in protein and fiber, which can help keep you feeling full and satisfied after meals. Eating a diet high in protein and fiber has been shown to be effective for weight management, as it may reduce calorie intake and lead to greater weight loss.

Good for Digestive Health

Cowpeas are a good source of dietary fiber, which is important for maintaining digestive health. Fiber helps keep the digestive system running smoothly by promoting regular bowel movements and preventing constipation. In addition to promoting regularity, fiber can also help feed the beneficial bacteria in the gut, which can improve overall digestive health.

May Reduce the Risk of Chronic Diseases

Cowpeas are a good source of antioxidants, which can help protect against cell damage and reduce the risk of chronic diseases such as cancer and heart disease. In addition to antioxidants, cowpeas are also high in fiber, which has been shown to reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

Easy to Incorporate in Your Diet

Cowpeas are extremely versatile and can be used in a variety of dishes. They are commonly used in soups, stews, salads, and even as a meat substitute in vegetarian dishes. One easy way to incorporate cowpeas into your diet is to add them to a salad. Simply rinse and drain a can of cowpeas and add them to your favorite salad greens. You can also add cowpeas to soups and stews, or use them as a filling for tacos or burritos.

Versatile Ingredient for Various Recipes

Cowpeas are used in a variety of dishes and cuisines around the world. In the Southern United States, they are often used in dishes like hoppin' john and black-eyed pea soup. In West Africa, they are a common ingredient in dishes like akara and moi moi. To get you started, here's a simple recipe for cowpea salad: Mix together one can of drained and rinsed cowpeas, diced tomatoes, chopped red onion, and chopped fresh parsley. Toss with a simple vinaigrette made with olive oil, lemon juice, and salt and pepper to taste.

Budget-Friendly and Long Shelf Life

Cowpeas are an affordable and budget-friendly food that can be purchased in bulk. They also have a long shelf life, especially if stored properly in an airtight container in a cool, dry place. This makes cowpeas a great choice for anyone looking to save money on their grocery bill and reduce food waste.

Suitable for Vegetarian and Vegan Diet

Cowpeas are a great source of plant-based protein and can be used as a meat substitute in vegetarian and vegan recipes. They are also a good source of iron, which can be a concern for vegetarians and vegans who may not get enough of this nutrient from plant-based sources.

Can be Prepared in Different Ways

Cowpeas can be prepared in a variety of ways, depending on your preferences and the recipe you're making. They can be cooked on the stove or in a pressure cooker, or even baked in the oven. To cook cowpeas on the stove, simply rinse and sort them, then add them to a pot with water or broth. Bring to a boil, then reduce the heat and simmer until tender, about 30-40 minutes. To use cowpeas in a recipe that calls for canned beans, simply rinse and drain a can of cowpeas and use them in place of the canned beans.