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dried black-eyed peas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

dried black eyed peasdried lobiadry black eyed peascowpeas

Recipes with dried black-eyed peas + Add to pantry

SERVING

CALORIES

336

PROTEIN

23.5g

CARBS

60g

FAT

1.0g

FIBER

11.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories336kcal—

Protein23.5g47%

Carbohydrates60g22%

Fiber11.1g40%

Sugar3.0g6%

Total fat1.0g1%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol0mg0%

Water10g—

MINERALS

Sodium16mg1%

Potassium1200mg26%

Calcium110mg8%

Iron6.5mg36%

Magnesium170mg40%

Phosphorus424mg34%

Zinc3.3mg30%

Copper0.82mg91%

Manganese0.93mg40%

Selenium8.2µg15%

VITAMINS

Vitamin A1.0µg0%

Vitamin C1.8mg2%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K8.2µg7%

Thiamin (B1)0.81mg68%

Riboflavin (B2)0.21mg16%

Niacin (B3)2.1mg13%

Pantothenic acid (B5)0.83mg17%

Vitamin B60.43mg25%

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 cup170g

1 tablespoon10.6g

1 teaspoon3.5g

1 oz28.4g

1 lb453.6g

1 ml0.7g

1 liter708.3g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, which supports digestive health and promotes satiety.
✓Excellent source of plant-based protein, essential for muscle building and repair.
✓Rich in folate (Vitamin B9), which is crucial for red blood cell formation and healthy cell growth.
✓Contains soluble fiber that can help lower LDL ('bad') cholesterol levels, supporting heart health.
✓Has a low glycemic index, which helps in managing blood sugar levels.
✓Good source of iron, important for oxygen transport and energy metabolism.

COOKING TIPS

In the kitchen.

1Soak dried peas for at least 6-8 hours or overnight in cold water to reduce cooking time and improve digestibility. Alternatively, use a quick-soak method by boiling for 2 minutes, removing from heat, and letting them stand for 1 hour.
2Do not add salt or acidic ingredients like tomatoes or lemon juice until the peas are tender, as this can toughen their skins and increase cooking time.
3Simmer gently rather than boiling rapidly to ensure they cook evenly and prevent the skins from splitting.
4They pair well with smoky flavors (like smoked paprika or smoked meats), onions, garlic, and leafy greens like collards or kale.
5Rinse thoroughly before and after soaking.

STORAGE

Keep it fresh.

Store dried black-eyed peas in an airtight container in a cool, dark, and dry place, such as a pantry.
For best quality, use within one year of purchase, as older peas may take longer to cook and have a less vibrant flavor.
Keep away from moisture and direct sunlight to prevent spoilage.

FAQ

Frequently asked questions.

Is dried black-eyed peas healthy?

Yes, dried black-eyed peas are very healthy. They are packed with dietary fiber, plant-based protein, and essential nutrients like folate and iron. Their high fiber content supports digestive health and can help manage blood sugar levels.

What are the main nutritional benefits of black-eyed peas?

Black-eyed peas are an excellent source of dietary fiber (60g carbs per 100g, much of which is fiber, promoting satiety and digestive health) and plant-based protein (23.5g per 100g, essential for muscle repair). They are also rich in folate, crucial for cell growth, and iron, vital for energy metabolism.

Are black-eyed peas good for weight loss?

Yes, black-eyed peas can be beneficial for weight loss due to their high fiber and protein content. Fiber promotes satiety, helping you feel full longer and reducing overall calorie intake, while protein supports muscle mass during weight loss.

Are black-eyed peas vegan and gluten-free?

Yes, black-eyed peas are naturally vegan, as they are a plant-based legume. They are also naturally gluten-free, making them a safe and nutritious option for individuals following a gluten-free diet.

Can people with diabetes eat black-eyed peas?

Yes, black-eyed peas are a good choice for people with diabetes. They have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar compared to high-GI foods. Their high fiber content also helps in blood sugar management.

How do you cook dried black-eyed peas?

First, rinse the dried peas thoroughly. You can soak them overnight to reduce cooking time, or use a quick soak method. Then, simmer them in water or broth for about 45-60 minutes (if soaked) or 1.5-2 hours (if unsoaked) until tender.

Do dried black-eyed peas need to be soaked before cooking?

Soaking dried black-eyed peas is recommended but not strictly necessary. Soaking helps reduce cooking time significantly and can also improve digestibility by breaking down some complex sugars. If not soaked, they will simply require a longer cooking period.

What do black-eyed peas taste like?

Black-eyed peas have a mild, earthy, and slightly nutty flavor with a creamy texture when cooked. They readily absorb the flavors of other ingredients, making them versatile for various culinary preparations, from stews to salads.

How should I store dried black-eyed peas?

Dried black-eyed peas should be stored in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard. Proper storage helps prevent moisture absorption and keeps them fresh for a longer period.

Do black-eyed peas cause gas or bloating?

Like many legumes, black-eyed peas can cause gas or bloating in some individuals due to their high fiber and complex carbohydrate content. Soaking them before cooking, rinsing them well, and gradually increasing your intake can help minimize these effects.

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