legume
alasande kaalu.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
336
PROTEIN
23.5g
CARBS
60g
FAT
1.3g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories336kcal—
Protein23.5g47%
Carbohydrates60g22%
Fiber10.6g38%
Sugar6.9g14%
Total fat1.3g2%
Saturated fat0.27g1%
Trans fat0g—
Cholesterol0mg0%
Water11.2g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium110mg8%
Iron8.3mg46%
Magnesium184mg44%
Phosphorus424mg34%
Zinc3.4mg31%
Copper0.85mg94%
Manganese1.5mg67%
Selenium9.0µg16%
VITAMINS
Vitamin A1.0µg0%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.35mg2%
Vitamin K1.9µg2%
Thiamin (B1)0.85mg71%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.36mg21%
Folate (B9)633µg158%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon12g
1 teaspoon4g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness.
- ✓Excellent source of plant-based protein, essential for muscle repair, tissue growth, and overall body function.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and preventing birth defects during pregnancy.
- ✓Good source of essential minerals like iron for preventing anemia, potassium for heart health, and magnesium for nerve function.
COOKING TIPS
In the kitchen.
- 1Soak dried beans in water for at least 4-6 hours or overnight to reduce cooking time and improve digestibility. For a quick soak, boil for 2 minutes, then let stand for 1 hour.
- 2Cook in a pressure cooker for a faster result, typically 15-20 minutes after soaking.
- 3The beans have a mild, earthy flavor and absorb seasonings well. Cook them with aromatics like onions, garlic, ginger, and spices like cumin and coriander.
- 4Wait to add salt or acidic ingredients like tomatoes or lemon juice until the beans are fully tender, as they can toughen the skins and prolong cooking time.
STORAGE
Keep it fresh.
- Store dried alasande kaalu (black-eyed peas) in an airtight container in a cool, dark, and dry place for up to one year.
- Once cooked, store them in a sealed container in the refrigerator for 3-5 days.
- For longer storage, cooked black-eyed peas can be frozen in freezer-safe bags or containers for up to 6 months.
FAQ
Frequently asked questions.
Is alasande kaalu healthy?
Yes, alasande kaalu is highly nutritious. It is rich in dietary fiber for digestion, plant-based protein for muscle repair, and essential minerals like iron and potassium that support heart health and prevent anemia.
How much protein and calories are in alasande kaalu?
100g of dry alasande kaalu contains approximately 336 calories and 23.52g of protein. This high protein content makes it an excellent meat substitute for vegetarians and vegans looking to meet their daily protein requirements.
Is alasande kaalu good for weight loss?
Yes, it can be beneficial for weight loss due to its high fiber and protein content. These nutrients promote satiety, helping you feel full for longer and reducing the likelihood of overeating throughout the day.
Is alasande kaalu vegan and gluten-free?
Yes, alasande kaalu is naturally vegan and gluten-free. It is a safe and nutritious choice for individuals with celiac disease, gluten sensitivity, or those following a strictly plant-based diet.
Can diabetics eat alasande kaalu?
Yes, it is a good option for diabetics. The high fiber content helps regulate blood sugar levels by slowing down the absorption of glucose, which prevents sharp insulin spikes after meals.
How do you cook alasande kaalu?
It is commonly used in curries, salads, and stir-fries. After soaking, pressure cook it for 2-3 whistles or boil it on the stovetop until tender. It pairs exceptionally well with coconut, tamarind, and traditional Indian spices.
Do I need to soak alasande kaalu before cooking?
While not strictly necessary, soaking for 4-6 hours reduces cooking time and improves digestibility. Soaking also helps break down complex sugars that can cause gas and bloating in some individuals.
What does alasande kaalu taste like?
Alasande kaalu has a mild, earthy, and slightly nutty flavor with a creamy texture when cooked. Because of its subtle taste, it easily absorbs the flavors of the spices and sauces it is prepared with.
How do you store alasande kaalu?
Store dry alasande kaalu in an airtight container in a cool, dry, and dark place to keep it fresh for up to a year. Once cooked, it should be stored in the refrigerator and consumed within 3-4 days.
Is alasande kaalu safe to eat during pregnancy?
Yes, it is highly recommended during pregnancy because it is an excellent source of folate (Vitamin B9). Folate is crucial for DNA synthesis and helps prevent neural tube defects in the developing fetus.
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