Legume
boiled salted catjang cowpeas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
catjang
SERVING
CALORIES
116
PROTEIN
7.8g
CARBS
20.9g
FAT
0.50g
FIBER
5.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories116kcal—
Protein7.8g16%
Carbohydrates20.9g8%
Fiber5.9g21%
Sugar3.1g6%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water69.5g—
MINERALS
Sodium320mg14%
Potassium278mg6%
Calcium24mg2%
Iron2.5mg14%
Magnesium53mg13%
Phosphorus156mg12%
Zinc1.3mg12%
Copper0.21mg23%
Manganese0.48mg21%
Selenium1.5µg3%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0.40mg0%
Vitamin D0µg0%
Vitamin E0.35mg2%
Vitamin K1.8µg2%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.41mg8%
Vitamin B60.10mg6%
Folate (B9)208µg52%
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 cup171g
1 tablespoon10.7g
1 teaspoon3.6g
1 ml0.7g
1 liter712.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which aids digestion, helps regulate blood sugar, and promotes satiety.
- ✓Rich in plant-based protein, essential for muscle building and repair.
- ✓High in folate (Vitamin B9), which is crucial for DNA synthesis and cell growth, particularly important during pregnancy.
- ✓Good source of minerals like iron, potassium, and magnesium, which support red blood cell production, blood pressure regulation, and nerve function.
COOKING TIPS
In the kitchen.
- 1Since they are already boiled and salted, they can be added directly to salads, soups, and stews near the end of cooking.
- 2Mash with garlic, olive oil, and lemon juice to create a simple, nutritious dip or spread.
- 3Sauté with spices like cumin, coriander, and turmeric, along with onions and tomatoes, to create a flavorful side dish or curry.
- 4Remember to adjust the salt in your overall recipe, as the cowpeas are pre-salted.
STORAGE
Keep it fresh.
- Store cooked catjang cowpeas in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze them in a single layer on a baking sheet before transferring to a freezer-safe bag. They can be kept for up to 6 months.
FAQ
Frequently asked questions.
Are boiled salted catjang cowpeas healthy?
Yes, they are highly nutritious, providing 7.8g of protein and significant dietary fiber per 100g. They are rich in folate, iron, and potassium, which support heart health, digestion, and cell growth while remaining very low in fat.
How many calories and carbs are in catjang cowpeas?
A 100g serving of boiled catjang cowpeas contains approximately 116 calories and 20.9g of carbohydrates. Most of these carbs are complex carbohydrates and fiber, which provide sustained energy and help regulate blood sugar levels.
Are catjang cowpeas good for weight loss?
Yes, they are excellent for weight management because they are low in fat (0.5g) and high in fiber. The combination of fiber and protein promotes satiety, helping you feel full longer and reducing the likelihood of overeating.
Are boiled salted catjang cowpeas vegan and gluten-free?
Yes, catjang cowpeas are naturally vegan and gluten-free. When prepared simply with water and salt, they are suitable for plant-based diets and individuals with celiac disease or gluten sensitivities.
Are catjang cowpeas keto-friendly?
No, they are generally not considered keto-friendly as they contain nearly 21g of carbohydrates per 100g. While they are a healthy source of complex carbs, they may exceed the daily carbohydrate limit for those on a strict ketogenic diet.
What do catjang cowpeas taste like?
Catjang cowpeas have a mild, earthy, and slightly nutty flavor with a firm, creamy texture. The addition of salt during the boiling process enhances their savory profile, making them similar to black-eyed peas but often smaller and firmer.
How do you cook catjang cowpeas from scratch?
Soak the dried beans for 4-6 hours or overnight to improve digestibility. Boil them in salted water for about 45 to 60 minutes until they are tender but still hold their shape, then drain any excess liquid before serving.
How long do boiled catjang cowpeas last in the refrigerator?
Once boiled and salted, they can be stored in an airtight container in the refrigerator for 3 to 5 days. Make sure they have cooled to room temperature before sealing them to prevent moisture buildup and spoilage.
Can you freeze boiled catjang cowpeas?
Yes, boiled catjang cowpeas freeze very well. Drain them thoroughly and store them in freezer-safe bags or containers for up to 6 months; they can be added directly to hot soups or stews without needing to thaw first.
Are catjang cowpeas beneficial during pregnancy?
Yes, they are an excellent food for pregnancy because they are high in folate (Vitamin B9). Folate is crucial for DNA synthesis and healthy cell growth, and it plays a vital role in preventing neural tube defects in developing babies.
