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.
BENEFITS: 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.
USES: Black-eyed peas make 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. Click here for a basic recipe on how to cook dried beans, including black-eyed peas.
| NUTRITIONAL FACTS | 1 CUP BLACK-EYED PEAS | %DV |
|---|---|---|
| Calories | 160 | |
| Carbohydrate | 36 g | |
| Fat | 0.6 g | |
| Fiber | 8.2 g | |
| Protein | 5.2 g | |
| Calcium | 211 mg | 21% |
| Folate | 210 mcg | 52.5% |
| Iron | 1.9 mg | 10.6% |
| Magnesium | 86 mg | 22% |
| Niacin | 2.3 mg | 11.5% |
| Phosphorous | 84 mg | 8.4% |
| Potassium | 690 mg | 19.7% |
| Riboflavin | 0.2 mg | 11.8% |
| Thiamine | 0.2 mg | 13.3% |
| Zinc | 1.7 mg | 11.3% |
| Vitamin A | 1305 IU | 26% |
| Vitamin B6 | 0.1 mg | 5% |
Sources: Dr. Axe
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