Pigeon Peas

Also known asArhar · Red Gram · Cajanus cajan · Gungo Peas

Name: Pigeon peas, also called toor, tur, arhar, gandules or red gram (Cajanus cajan) — small, round, pale brown or yellow-green peas grown in tropical regions, eaten dried, split or fresh and green. Split pigeon peas are toor dal, which has its own page under Lentils.

Description

Pigeon peas are native to India, where they have been cultivated for at least 3,500 years, and were taken to Africa and later, via the slave trade, to the Caribbean and Latin America. India grows most of the world's crop. The name is thought to come from its use as pigeon feed in Barbados.

They are a staple pulse in India, the Caribbean, East Africa and West Africa, where they are eaten as sambar and dal, as gandules in Puerto Rican arroz con gandules, and as green fresh peas in Caribbean and African stews. They are drought-tolerant, and a vital crop for small farmers.

Main nutrition value

Pigeon peas are an excellent source of plant protein and fibre, and provide folate, iron, potassium, magnesium and manganese, with little fat.

How best to be consumed

Pigeon peas are used dried, fresh or split.

1. Soak dried peas in plenty of water for 8 to 12 hours, then drain and rinse, which shortens cooking time and reduces gas.
2. Simmer dried peas for 45 to 60 minutes until soft, or pressure-cook.
3. Cook with rice, coconut, sofrito and pork, as in arroz con gandules.
4. Make into dal and sambar, using split toor dal.
5. Use fresh or frozen green pigeon peas in stews and curries.
6. Rinse canned gandules, to reduce salt.

Overconsumption could cause…

Pigeon peas are healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates in legumes, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes.
3. Reduced absorption of iron, zinc and calcium from the phytates in dried pulses, which soaking and thorough cooking reduce.
4. High sodium in canned peas and pulses, so choose no-added-salt cans and rinse them well.

GroupsPeasLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in magnesiumRich in potassium

Related foodsBlack-Eyed PeasField PeasSplit Green PeasGreen PeasSnow PeasSugar Snap Peas

Wikipedia — Pigeon pea, used for origin, naming and history: https://en.wikipedia.org/wiki/Pigeon_pea