Vegetable6 recipes
red cowpeas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
lobiared chorichawli
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 fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water11g—
MINERALS
Sodium16mg1%
Potassium1112mg24%
Calcium110mg8%
Iron8.3mg46%
Magnesium184mg44%
Phosphorus424mg34%
Zinc3.4mg31%
Copper0.80mg89%
Manganese1.5mg65%
Selenium11µg20%
VITAMINS
Vitamin A2.0µg0%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K5.0µg4%
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 cup170g
1 tablespoon12g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml125g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle repair
- ✓Excellent source of dietary fiber for digestive health
- ✓Rich in folate (B9) which supports cell division and DNA synthesis
- ✓Contains iron to help prevent anemia
- ✓Low glycemic index helps in managing blood sugar levels
COOKING TIPS
In the kitchen.
- 1Soak for 4-6 hours before cooking to reduce cooking time and improve digestibility
- 2Add salt only after the beans are tender to prevent the skins from becoming tough
- 3Skim off any foam that rises to the surface during the initial boiling phase
STORAGE
Keep it fresh.
- Store in a cool, dry place in an airtight container
- Keep away from direct sunlight and moisture to prevent spoilage
- Cooked cowpeas can be stored in the refrigerator for up to 4 days
FAQ
Frequently asked questions.
How long do dried red cowpeas last?
When stored in an airtight container in a cool, dry place, they can last for 1-2 years, though they may require longer cooking times as they age.
Do red cowpeas need to be soaked?
While not strictly mandatory like some larger beans, soaking for 4-6 hours significantly reduces cooking time and helps break down complex sugars that cause gas.
Can I freeze cooked red cowpeas?
Yes, cooked and drained cowpeas can be frozen in airtight bags or containers for up to 6 months.
What is a good substitute for red cowpeas?
Black-eyed peas are the closest substitute. Adzuki beans or small red kidney beans can also work in most recipes.
Are red cowpeas gluten-free?
Yes, red cowpeas are naturally gluten-free and are a safe protein source for those with celiac disease or gluten sensitivity.
How do I know if dried cowpeas have gone bad?
Look for signs of insect holes, mold, a musty odor, or significant discoloration. If they remain hard even after prolonged cooking, they are likely too old.
What are the most common dishes made with red cowpeas?
They are commonly used in Indian curries (Lobia Masala), African stews, and cold bean salads.
Are red cowpeas the same as red kidney beans?
No, red cowpeas are smaller, have a different texture, and a more delicate, nutty flavor compared to the larger, earthier kidney beans.
RECIPES
Cook with red cowpeas.
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