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Black-Eyed Beans

Black-eyed beans, also known as cowpeas, southern peas, crowder peas, and frijoles de ojo, are a type of legume that is popular in a wide range of culinary traditions, including African, American Southern, Brazilian, Caribbean, and Indian cuisines. These small cream-colored beans are named after the black patch on their hilum or point where they were attached to the pod. They are a good source of plant-based protein, dietary fiber, vitamins, and minerals.

Nutrition Facts

A half-cup of cooked black-eyed beans contains approximately 70-80 calories, 5-6 grams of protein, 1-2 grams of fat, 13-14 grams of carbohydrates, 4-5 grams of dietary fiber, and high amounts of iron, folate, copper, magnesium, and potassium. They contain no cholesterol or saturated fats and are naturally gluten-free.

Health Benefits

Black-eyed beans have several health benefits, including:

1. Promoting heart health – due to their high fiber content, black-eyed beans can help lower cholesterol levels and prevent oxidative stress and inflammation that lead to heart diseases.

2. Maintaining blood sugar levels – the complex carbohydrates and fiber in black-eyed beans slow down the digestion and absorption of sugars, which helps regulate blood sugar levels and prevent diabetes.

3. Supporting digestion – the dietary fiber in black-eyed beans promotes digestive health by improving bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria.

Cooking Tips

Black-eyed beans can be cooked in several ways, including boiling, pressure cooking, slow cooking, and roasting. They can be seasoned with various herbs, spices, and sauces and used in stews, salads, soups, dips, and spreads. Soaking black-eyed beans overnight can help reduce their cooking time and make them more digestible. Adding a small amount of baking soda to the soaking water can also enhance their texture and flavor.

Conclusion

Black-eyed beans are a versatile and nutritious legume that can be enjoyed in many delicious and healthy dishes. They are easy to cook, affordable, and available in most grocery stores and supermarkets. By incorporating black-eyed beans into your diet, you can reap their many health benefits and add variety and flavor to your meals.