Black-Eyed Peas

Also known asCowpeas · Black-eyed Beans · Lobia · Vigna unguiculata · 眉豆

Name: Black-eyed peas, also called cowpeas, black-eyed beans or lobia (Vigna unguiculata), described here as a dried bean. A separate page under Peas covers them from the pea angle, and the fresh pods are described under Vegetables.

Description

Black-eyed peas are small, creamy, kidney-shaped beans with a black spot, native to West Africa and domesticated there thousands of years ago, and later spread to India, the Mediterranean and, through the slave trade, to the Americas. They are one of the most important crops in dry regions of Africa, thanks to their drought tolerance.

In the Southern United States, they are eaten at New Year in Hoppin' John, for luck, and they are central to Caribbean and Brazilian cooking, such as acarajé fritters. Unlike many dried beans, they cook relatively quickly, in about 45 minutes, and need no soak.

Main nutrition value

Black-eyed peas are a good source of plant protein, fibre, folate, iron, potassium and zinc, and are low in fat.

How best to be consumed

Black-eyed peas cook faster than most dried beans.

1. Simmer dried peas for 45 to 60 minutes without soaking, or soak briefly to speed up.
2. Cook with rice, collard greens and smoked meat for Hoppin' John, or in stews and soups.
3. Make into fritters, such as West African akara, or into Indian lobia curry.
4. Add to salads, such as Texas caviar, once cooked and cooled.
5. Rinse canned peas, and watch the salt.

Overconsumption could cause…

Black-eyed peas are healthy in food amounts when cooked.

1. Digestive upset (nausea, vomiting, diarrhoea) from raw or undercooked beans, which contain natural lectins that cooking destroys, so always boil dried beans thoroughly.
2. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in beans, particularly if you are not used to eating them, so build up gradually and drink water.
3. High sodium in canned beans, so choose no-added-salt cans and rinse them well.
4. Reduced absorption of iron, zinc and calcium from the phytates in dried beans, which soaking, sprouting and thorough cooking reduce.

GroupsBeansPeasPods, Beans and PeasLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassiumRich in zinc

Related foodsHyacinth BeansGreen PeasSnow PeasSugar Snap PeasWinged BeansField Peas

Wikipedia — Black-eyed pea, used for origin, naming and history: https://en.wikipedia.org/wiki/Black-eyed_pea