legume2 recipes
Fresh Pigeon Peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
tuvararhargandulecongo peasgunga peasgreen pigeon peas
SERVING
CALORIES
121
PROTEIN
7.2g
CARBS
23.9g
FAT
0.60g
FIBER
5.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories121kcal—
Protein7.2g14%
Carbohydrates23.9g9%
Fiber5.1g18%
Sugar2.7g5%
Total fat0.60g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water67g—
MINERALS
Sodium5.0mg0%
Potassium552mg12%
Calcium42mg3%
Iron1.6mg9%
Magnesium44mg10%
Phosphorus126mg10%
Zinc1.0mg9%
Copper0.20mg22%
Manganese0.50mg22%
Selenium1.2µg2%
VITAMINS
Vitamin A2.0µg0%
Vitamin C39mg43%
Vitamin D0µg0%
Vitamin E0.20mg1%
Vitamin K0µg0%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.10mg8%
Niacin (B3)2.2mg14%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.10mg6%
Folate (B9)173µg43%
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 cup150g
1 tablespoon10g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 ml133g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of folate (B9) for DNA synthesis and heart health
- ✓High dietary fiber content supports digestive regularity
- ✓Rich in plant-based protein for muscle maintenance
- ✓Contains potassium which helps manage blood pressure levels
- ✓Good source of Vitamin C when consumed fresh compared to dried versions
COOKING TIPS
In the kitchen.
- 1Boil in salted water for 10-15 minutes until tender but not mushy
- 2Add to rice dishes like Caribbean 'Rice and Peas' or Indian 'Pulao'
- 3Sauté with mild spices and coconut for a traditional South Indian stir-fry (poriyal)
STORAGE
Keep it fresh.
- Store unshelled pods in a perforated plastic bag in the refrigerator for up to 5 days
- Shelled peas should be used within 2-3 days for best flavor
- Can be blanched for 2 minutes and frozen for up to 6 months
FAQ
Frequently asked questions.
How do I choose the best fresh pigeon peas?
Look for pods that are bright green, firm, and plump. Avoid pods that are shriveled, yellowed, or have dark spots.
Do fresh pigeon peas need to be soaked like dried ones?
No, fresh pigeon peas do not require soaking and cook much faster than the dried variety.
What is a good substitute for fresh pigeon peas?
Fresh green peas or edamame are the best substitutes, though the flavor will be slightly sweeter and less nutty.
Can I eat fresh pigeon peas raw?
While not toxic, they are quite starchy and slightly bitter when raw; they are much more palatable and digestible when cooked.
How long do they take to cook?
When fresh, they typically take 10 to 15 minutes to boil. If using a pressure cooker, they usually require only 1-2 whistles.
Are fresh pigeon peas gluten-free?
Yes, pigeon peas are naturally gluten-free and are a safe protein source for those with celiac disease.
What is the difference between fresh pigeon peas and 'dal'?
Fresh pigeon peas are the whole, undried seeds from the pod. 'Dal' refers to the dried, split version of the same legume.
Can I freeze fresh pigeon peas?
Yes. Shell them, blanch in boiling water for 2 minutes, shock in ice water, drain, and freeze in airtight bags.
RECIPES
Cook with fresh pigeon peas.
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