Pigeon peas, also known as Toor dal, are a popular legume in various cuisines worldwide. They are cultivated mainly in Africa, Asia, and Latin America. When cooked without adding fats, 100 grams of pigeon peas contain around 110 calories, making them a low caloric food option.

In addition to being a good source of plant-based protein, pigeon peas also have an impressive nutritional profile. They contain vitamins and minerals like thiamine, iron, magnesium, potassium, and folate, which are essential for maintaining overall health and well-being.

In this article, we'll explore the nutritional value and health benefits of pigeon peas, along with various ways to prepare and store them.

Caloric Content of Pigeon Peas

As mentioned earlier, 100 grams of cooked pigeon peas without added fats contain around 110 calories. This makes them a low-calorie option for people trying to lose weight or maintain a healthy weight. It's worth noting that the caloric content may increase if you add fats like oil or butter to the dish.

Vitamins and Minerals in Pigeon Peas

Pigeon peas contain a variety of essential vitamins and minerals, including thiamine, iron, magnesium, potassium, and folate. Thiamine is important for energy production and carbohydrate metabolism, while iron is essential for transporting oxygen throughout the body. Magnesium and potassium play a crucial role in maintaining healthy blood pressure levels, while folate is crucial for fetal development during pregnancy.

Protein Content of Pigeon Peas

Pigeon peas are a good source of plant-based protein, with around 7-9 grams of protein per 100 grams of cooked peas. This makes them a suitable protein option for vegetarians, vegans, or anyone looking to increase their protein intake without consuming animal products.

Net Carbohydrate Content of Pigeon Peas

Pigeon peas are a good source of carbohydrates, providing around 20-23 grams of net carbs per 100 grams of cooked peas. Net carbs are the total carbs minus the fiber content, which means that pigeon peas are relatively low in net carbs and high in dietary fiber, making them a good option for people trying to maintain healthy blood sugar levels.

Dietary Fiber Content of Pigeon Peas

Pigeon peas are a good source of dietary fiber, providing around 6-8 grams of fiber per 100 grams of cooked peas. Fiber is crucial for maintaining a healthy digestive system and may also help lower cholesterol levels and reduce the risk of heart disease, stroke, and certain cancers.

Health Benefits of Pigeon Peas

As mentioned earlier, pigeon peas are a good source of essential nutrients like vitamins, minerals, protein, and fiber, making them a healthy addition to any diet. Some also believe that pigeon peas may have anti-inflammatory properties that could help alleviate symptoms of certain chronic diseases like arthritis. More research is needed to support these claims, but overall, pigeon peas are a nutritious and beneficial legume to incorporate into a healthy diet.

Ways to Prepare Cooked Pigeon Peas

There are many ways to prepare and cook pigeon peas, depending on the cuisine and culture. In India, pigeon peas are commonly used in dal (a type of lentil soup), while in Latin America, they are often made into stews or served as a side dish. One popular recipe is to make a salad with cooked pigeon peas, chopped vegetables, and a tangy vinaigrette dressing. Another option is to use pigeon peas in place of other beans in recipes like chili or hummus.

How to Store Cooked Pigeon Peas

Cooked pigeon peas can be stored in the refrigerator for up to four days in an airtight container. You can also freeze them for up to six months. To prevent freezer burn, make sure to store them in a freezer-safe container or bag. When reheating, you can simply thaw them in the refrigerator overnight and reheat in the microwave or on the stovetop.

Variations of Pigeon Pea Recipes

As mentioned earlier, pigeon peas can be cooked in various ways depending on the cuisine and culture. You can add them to soups, stews, salads, and side dishes. You can also experiment with different spices and seasonings to add more flavor to your dishes. For example, in Indian cuisine, you can use coriander, cumin, turmeric, and garam masala to add depth and complexity to your pigeon pea dishes.

Cautions and Warnings About Pigeon Peas

While pigeon peas are generally safe for most people, there are a few precautions and warnings to keep in mind. First, if you have a history of kidney stones or oxalate-containing kidney stones, you should avoid consuming pigeon peas as they contain oxalates that could aggravate the condition. Additionally, if you experience any allergic reactions like hives or difficulty breathing after consuming pigeon peas, you should seek medical attention immediately.