español: guisante de ojo negro /
recipe: basic dried bean preparation
The black-eyed pea (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed peas get their name from their appearance. They’re cream-colored with a little black spec that resembles an eye. Although their name would make you think they’re a type of pea, black-eyed peas are actually beans. Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A. Black-eyed peas have high levels of dietary fiber, which helps to promote regular bowel movements and improve digestive health. They are high in iron and in folate, a B vitamin needed to make normal red blood cells. Low levels of folate can cause anemia. Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. They are surprisingly high in vitamin A, with more than one-fourth of your daily vitamin A needs in one cup. Vitamin A helps maintain healthy skin and mucus membranes, and it produces the pigments in the retina of the eye. They are a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.
1 CUP OF BLACK-EYED PEAS CONTAINS
CALORIES 160
FAT 0.6 g
PROTEIN 5.2 g
FOLATE 210 mcg (52.5% DV)
MAGNESIUM 86 mg (22% DV)
PHOSPHOROUS 84 mg (8.4% DV)
RIBOFLAVIN 0.2 mg (11.8% DV)
ZINC 1.7 mg (11.3% DV)
VITAMIN B6 0.1 mg (5% DV)
CARBOHYDRATES 36 g
FIBER 8.2 g
CALCIUM 211 mg (21% DV)
IRON 1.9 mg (10.6% DV)
NIACIN 2.3 mg (11.5% DV)
POTASSIUM (690 mg (19.7% DV)
THIAMINE 0.2 mg (13.3% DV)
VITAMIN A 1305 IU (26% DV)
Source: Dr. Axe
