Cowpeas, also known as black-eyed peas, crowder peas or southern peas, are a nutritious and budget-friendly food. When combined with pork and canned, they provide a quick and easy meal option that is perfect for busy weeknights. At just 83 calories per 100 grams, cowpeas are a great addition to any diet.
Not only are cowpeas low in calories, they are also high in protein, fiber, and essential nutrients. One serving of cowpeas (100 grams) contains approximately 4 grams of fiber, 6 grams of protein, and 20% of the daily recommended intake of iron.
In this article, we'll cover the nutritional value and health benefits of cowpeas, ways to incorporate them into your diet, cooking tips, and more.
Nutritional value of 100 G Cowpeas with Pork
One can of cowpeas (440g) contains approximately 2 servings. Each serving (100g) of cowpeas with pork provides the following essential nutrients:
- calories - 83
- Protein - 6g
- Fiber - 4g
- Fat - 2g
- Iron - 20% of the daily recommended intake
Cowpeas with pork are a healthy and cost-effective source of protein, fiber, and essential nutrients.
Health benefits of cowpeas
The health benefits of cowpeas are numerous. They are:
- Low in calories and fat
- High in protein and fiber, which can aid in weight loss and digestion
- Rich in vitamins and minerals, including iron, potassium, and folate
- May help reduce the risk of chronic diseases, such as heart disease and diabetes
- Can be a budget-friendly source of protein, especially when combined with other plant-based foods
Incorporating cowpeas into your diet can be a simple and effective way to improve your overall health.
Ways to incorporate cowpeas into your diet
Cowpeas can be a versatile ingredient in a variety of dishes. Here are some ways to incorporate them into your diet:
- Add them to salads or soups for added protein and fiber
- Puree cowpeas to use as a dip or spread
- Make a cowpea and vegetable stir-fry
- Use them as a substitute for meat in chili or casseroles
- Make cowpea patties for a vegetarian burger option
There are many creative ways to enjoy cowpeas and incorporate them into your favorite dishes.
Cowpeas versus other beans and legumes
Cowpeas are just one of many types of beans and legumes. Here is a comparison of cowpeas to other popular varieties:
- Black beans: higher in protein and fiber, but lower in iron
- Chickpeas: higher in protein and fiber, but lower in iron
- Lentils: higher in protein and fiber, but lower in iron
- Navy beans: similar in protein, fiber, and iron content to cowpeas
While cowpeas may not be the highest in protein and fiber, they are still a nutritious and valuable addition to any diet.
How to cook cowpeas with pork
Cooking cowpeas with pork is a simple and easy process. Here's how to do it:
- Drain and rinse the canned cowpeas.
- In a large saucepan, sauté the pork until browned.
- Add the cowpeas, along with any additional vegetables or seasonings of your choice.
- Cook over medium heat for 10-15 minutes, or until heated through.
Cowpeas with pork can be enjoyed as a stand-alone dish or as a side to a larger meal.
Tips for storing canned cowpeas
Canned cowpeas can be stored for up to two years if unopened. Once opened, they should be refrigerated and consumed within three days. Here are some additional tips for storing canned cowpeas:
- Make sure the can is not dented or leaking before purchasing.
- Store in a cool, dry place away from direct sunlight.
- Do not freeze canned cowpeas, as this can cause them to lose their texture and flavor.
Following these tips can help ensure that your canned cowpeas stay fresh and flavorful for longer.
Cowpeas as a budget-friendly protein source
Cowpeas are a cost-effective source of protein and essential nutrients. In fact, they are often less expensive than other sources of protein, such as meat or poultry. Incorporating cowpeas into your diet can be a great way to save money on your grocery bill while still maintaining a healthy and balanced diet.
History and cultural significance of cowpeas
Cowpeas have a rich cultural history, particularly in African and Southern cuisine. They were brought to the United States by African slaves and quickly became a staple food in Southern cooking. In West Africa, cowpeas are used in a variety of dishes, including akara, a fried bean cake, and moi moi, a steamed bean pudding.
Cowpeas as a sustainable crop
Cowpeas are a sustainable crop that can be grown in a variety of environments. They are drought-tolerant and can fix nitrogen in the soil, which can reduce the need for fertilizers. Cowpeas also have a low carbon and water footprint, making them a great choice for those concerned about the environment.
Alternatives for canned cowpeas
While canned cowpeas are a convenient option, there are many alternatives available. Some options include:
- Preparing dried cowpeas from scratch
- Substituting other canned beans or legumes, such as black beans or chickpeas
- Using fresh cowpeas when in season
No matter what option you choose, incorporating cowpeas into your diet can lead to a more nutritious and sustainable lifestyle.
5 Frequently Asked Questions about 100 G Cowpeas (Blackeyes, Crowder, Southern)
1. What are cowpeas?
Cowpeas are a type of legume that are grown mainly in Africa, Asia, and the southern United States. They are also known as black-eyed peas, Southern peas, or field peas.
2. What are the nutritional benefits of cowpeas?
Cowpeas are a good source of protein and fiber and are packed with vitamins and minerals. They are low in fat and calories, making them a healthy addition to any diet.
3. How are cowpeas typically prepared?
Cowpeas are a popular ingredient in soups, stews, and salads. They can also be mashed and formed into patties or used as a filling for tacos or burritos. In the southern United States, cowpeas are often served with rice and cornbread.
4. What is included in the canned version of cowpeas with pork?
The canned version of cowpeas with pork typically includes mature cowpeas that have been cooked with pork fat or bacon. The pork adds flavor and richness to the dish.
5. Are cowpeas suitable for people with dietary restrictions?
Cowpeas are a versatile ingredient that can be enjoyed by a variety of dietary restrictions. They are naturally gluten-free and can be prepared without pork for people following a vegetarian or vegan diet.