Legume
boiled unsalted 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
6.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories116kcal—
Protein7.8g16%
Carbohydrates20.9g8%
Fiber6.3g23%
Sugar2.5g5%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water69.5g—
MINERALS
Sodium4.0mg0%
Potassium278mg6%
Calcium24mg2%
Iron2.5mg14%
Magnesium53mg13%
Phosphorus156mg12%
Zinc1.3mg12%
Copper0.20mg22%
Manganese0.50mg22%
Selenium1.5µg3%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0.40mg0%
Vitamin D0µg0%
Vitamin E0.30mg2%
Vitamin K1.8µg2%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.40mg8%
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.
- ✓Rich in dietary fiber, which supports digestive health and can help regulate blood sugar levels.
- ✓Excellent source of plant-based protein, essential for muscle repair and growth.
- ✓Provides key minerals such as folate, iron, and magnesium, which are vital for red blood cell production and energy metabolism.
- ✓Low in fat and cholesterol-free, contributing to cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Combine with grains like rice or corn to create a complete protein meal.
- 2Mash the boiled peas with garlic, herbs, and olive oil to make a nutritious dip or spread.
- 3Add to soups, stews, and curries to enhance texture, protein, and fiber content.
- 4Toss with chopped vegetables, fresh herbs, and a light vinaigrette for a simple and hearty salad.
STORAGE
Keep it fresh.
- Store cooked catjang cowpeas in an airtight container in the refrigerator for up to 4-5 days.
- For long-term storage, freeze the boiled peas in a freezer-safe bag or container for up to 6 months.
FAQ
Frequently asked questions.
Are boiled 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 magnesium, which support heart health, red blood cell production, and energy metabolism.
How much protein is in boiled catjang cowpeas?
A 100g serving of boiled catjang cowpeas contains approximately 7.8g of plant-based protein. This makes them an excellent protein source for vegetarians and vegans looking to support muscle repair and growth.
Are catjang cowpeas good for weight loss?
Yes, they are beneficial for weight management because they are very low in fat (0.5g per 100g) and high in fiber. The fiber content promotes satiety, helping you feel full longer and reducing the likelihood of overeating.
Are catjang cowpeas gluten-free?
Yes, catjang cowpeas are naturally gluten-free legumes. They are a safe and nutritious carbohydrate and protein source for individuals with celiac disease or non-celiac gluten sensitivity.
Are catjang cowpeas keto-friendly?
No, they are generally not considered keto-friendly as they contain about 20.9g of carbohydrates per 100g. While they are healthy, the starch content is too high for most strict ketogenic diets.
What do catjang cowpeas taste like?
They have a mild, nutty, and slightly earthy flavor with a firm texture that holds its shape well after boiling. They are similar in taste to black-eyed peas but are often slightly smaller and denser.
How do you use boiled catjang cowpeas in cooking?
Boiled catjang cowpeas are versatile and can be added to salads, soups, stews, or traditional curries. Since these are unsalted, you can easily control the sodium levels by seasoning them with your own herbs and spices.
How long do boiled catjang cowpeas last in the refrigerator?
When stored in an airtight container, boiled catjang cowpeas will stay fresh in the refrigerator for 3 to 5 days. Make sure they have cooled to room temperature before placing them in the fridge.
Can you freeze boiled catjang cowpeas?
Yes, boiled catjang cowpeas freeze very well. To prevent clumping, pat them dry and freeze them in a single layer on a tray before transferring them to a freezer-safe bag for up to 6 months.
Can diabetics eat catjang cowpeas?
Yes, they are an excellent choice for diabetics due to their high fiber content, which helps regulate blood sugar levels. Their low glycemic index ensures a slower release of energy compared to refined carbohydrates.
