What Are Black-Eyed Peas?
Black-eyed peas, also known as cowpeas, black-eyed beans, or goat peas, are beans grown throughout the world. Records show that the bean was brought to the West Indies by enslaved West Africans as early as 1674.
Black-eyed peas are creamy white with black marks or "eyes" outlining where they were once attached to pods. People typically boil black-eyed peas for use in recipes or as standalone side dishes.
Black-eyed peas are famous for being an important ingredient in "Hoppin' John," a popular Southern American dish believed to bring good luck. People have been eating Hoppin' John on New Year's Day for decades, though its origins are a subject of debate.
Like other beans, black-eyed peas are highly nutritious and are a good staple food. Black-eyed peas are rich in fiber and protein, which make them an excellent energy source.
Black-Eyed Pea Nutrition Facts
A 1/2 cup of black-eyed peas (cooked) contains:
- Calories: 99
- Protein: 7 grams
- Fat: 0 grams
- Carbohydrates: 18 grams
- Fiber: 6 grams
- Sugar: 3 grams
Black-eyed peas are a rich source of complex carbs, which take longer to digest than simple carbs, provide energy and fiber, and help with weight loss.
Black-eyed peas are also a source of:
Black-eyed peas contain antioxidants like flavonoids, which help the body fight disease. The fiber in black-eyed peas helps the body absorb flavonoids and other helpful nutrients.
Health Benefits of Black-Eyed Peas
The vitamins and minerals in black-eyed peas provide significant health benefits. For instance, vitamin K is necessary for blood clotting, making it important for people taking blood thinners.
Here are some other health benefits of black-eyed peas:
Pregnancy health
A 1/2-cup serving of black-eyed peas contains 44% of the recommended daily intake of folate, a B vitamin that helps lower the risk of brain and spinal cord defects in newborn babies.
Weight management
Eating black-eyed peas can help you maintain healthy weight levels. Black-eyed peas are rich in soluble and insoluble fiber, which helps the body with weight management. The protein and slow-digesting, high-quality carbohydrates in black-eyed peas also help you feel full.
Higher levels of energy
A 1/2-cup serving of black-eyed peas contains 40% and 52% of the recommended daily intake of manganese for men and women, respectively. Manganese is an antioxidant that protects the cell structures responsible for producing your body's energy. The protein in black-eyed peas also helps boost your energy levels.
Improved eye health
A 1/2-cup serving of black-eyed peas has 13% of your recommended daily intake of vitamin A. Vitamin A improves eye health by protecting your corneas, helping your body produce lubrication for your eyes, and aiding in retina function.
Better heart health
Adding more fiber to your diet can reduce your risk of cardiovascular problems. One review of several studies found that eating more fiber reduced overall cholesterol levels, and low-density lipoprotein ("bad" cholesterol) levels in particular.
Reduced risk of diabetes
The soluble fiber in black-eyed peas slows digestion, which helps the body regulate blood sugar levels and reduces the risk of blood sugar spikes. This lowered risk makes black-eyed peas a healthy food choice for people with diabetes.
Stronger bones
A 1/2-cup serving of black-eyed peas contains 8% of the daily recommended intake of calcium, a nutrient that is critical for bone strength.
Ease of digestion
The soluble and insoluble fiber in black-eyed peas aids digestion by helping your body produce bulkier stool, which is easier to pass. Fiber also helps your body solidify loose, watery stool and maintain bowel health.
How to Prepare Black-Eyed Peas
You'll find dried, frozen, and canned black-eyed peas in many grocery stores. Soak and boil black-eyed peas the same as you would other dried beans. During the summer growing season, you may be able to find fresh black-eyed peas at farmers markets. They are sold both in the hull and already shelled.
How to cook black-eyed peas
Fresh black-eyed peas. To cook fresh black-eyed peas on the stove, first rinse them in a colander and pick out any that have holes or unusual color or look dried out. Then rinse them a few more times. After rinsing, put your black-eyed peas in a pan and cover them with water. Bring the water to a boil and then simmer the peas for 5-10 minutes. Turn off the heat, cover, and let sit. When you're ready to serve the black-eyed peas, reheat them to the temperature you want. If it's going to be more than an hour before you serve them, keep the burner on low so that the peas stay above 140 F. Ideas for seasoning your black-eyed peas include garlic, bay leaf, and salt.
Dried black-eyed peas, overnight soak. Start by rinsing your dried black-eyed peas in a colander and picking out any debris or discolored beans. For an overnight soak, put your black-eyed peas in a pot with 3 cups of water for every 1 cup of black-eyed peas. Cover the pot and let the solution soak overnight. To cook, drain the soaking water and add fresh water to the pot, the same amount you used for soaking. Add seasonings such as onion or garlic, and bring the pot to a boil. Then reduce the heat and cook, covered, about 2 hours or until the dish is tender. Add salt at the end, otherwise, your black-eyed peas might be tough.
Dried black-eyed peas, quick soak. You also can soak your black-eyed peas the day you cook them. Put them in a pot and add 3 cups of water for every 1 cup of beans. Turn on the heat and boil for 2 minutes. Take the pot off the heat, cover it, and let it stand for an hour and then drain. Once this step is done, you can add the beans back to the pot with the same amount of water and simmer for 45 minutes to 1 hour, until tender.
Why soak the black-eyed peas? Legumes are a healthy food, but they contain some substances that are hard to digest. That's why they have a reputation for causing gas. When you soak beans overnight, up to 90% of those tough-to-digest elements dissolve into the water. That makes the finished product easier for your body to process.
Pressure cooker black-eyed peas. You can use your multicooker or electric pressure cooker to prepare black-eyed peas. Start by rinsing the black-eyed peas and picking them over for debris. Then combine the peas, your seasonings, and water or chicken broth in the pot. (Use 2-3 cups of water or broth for every 1 cup of black-eyed peas.) Lock the lid and set the steam-release knob to "sealing." Cook on high setting for 16 minutes. Let the pressure release naturally for 20 minutes, then quick-release the rest. Remove the lid and stir.
How to Add Black-Eyed Peas to Your Diet
As with other beans, you can:
- Mix black-eyed peas with other beans.
- Add black-eyed peas to salads and soups.
- Eat black-eyed peas on their own.
To enjoy this nutritious bean, you can have it:
- Mashed in hummus
- Mixed into a bean-based fritter
- Mixed in with chili
- Creamed
Think about substituting black-eyed peas for meat. For instance, you can combine mashed black-eyed peas with bread crumbs and other seasonings, form into patties, and cook as you would a burger.
Black-Eyed Peas Recipe
Hoppin' John is a popular traditional recipe that contains black-eyed peas, rice, smoked pork, and onions. You can make a healthier version by skipping the meat and adding more vegetables, including bell peppers, celery, and greens such as collards.
Heat a tablespoon of olive oil in a large pot over medium heat. Cook onions, garlic, celery, and bell peppers until the vegetables are soft. Then add 4 cups of low-sodium vegetable broth, about 1 cup of uncooked brown rice, and your black-eyed peas. (If you're using frozen black-eyed peas, you don't have to thaw them.) You also can add chopped greens at this point if you want to include them. Add Cajun or Creole seasoning to taste (2 teaspoons or more). Bring the ingredients to a simmer. Reduce the heat to low, cover the pot, and let it cook until the rice is done, about 45 minutes. Stir the Hoppin' John halfway through the cooking time.
Takeaways
Black-eyed peas aren't really peas — they're a legume. They're a good source of fiber and protein and contain important nutrients such as vitamins A and K, calcium, and iron. Adding them to your diet can help with weight and blood-sugar management and lower your cholesterol. You can buy them at the grocery store — canned, frozen, or dried. You may be able to find fresh black-eyed peas in season at a farmers market. Like other beans, black-eyed peas can be added to your diet in a variety of ways.
Black-Eyed Peas FAQs
Can black-eyed peas cause stomach upset?
Yes, black-eyed peas can cause intestinal gas because they contain substances that are hard to digest. Soaking them before cooking can help. You also can take an over-the-counter supplement that helps your body digest beans better. Look for products that contain the enzyme alpha-galactosidase.
Is it healthy to eat black-eyed peas every day?
If you suddenly ramp up your intake of black-eyed peas, you might have problems with gas. After a few weeks, though, your body may adjust and be able to digest them better. U.S. Dietary Guidelines suggest 1-2 cups of legumes a week.
Are black-eyed peas a vegetable or a protein?
Black-eyed peas are legumes, similar to other types of beans. They're a good source of plant-based protein.
Do black-eyed peas have lots of potassium?
A 1/2-cup serving of black-eyed peas provides 4% of your daily potassium needs.
