The top benefits, nutritional values, Uses and storage of Black eyed beansNuturemite
The scientific names of black-eyed beans is Vigna unguiculata. Which belongs to the family of beans and peas. It has a black scar where they were joined to the pod. It has a creamy flavor and is small in size. Black-eyed beans is much used in american and african cooking. And are the essential ingredient in a traditional southern-style dish known as Hoppin’ John (a mixture of black-eyed beans, bacon and white rice, traditionally eaten on New Year’s Day).
It contains lots of nutrients such as potassium, calcium, magnesium, folate and iron.
1. Black-Eyed Peas are a great source of protein for Vegans.
Finding alternate sources of protein is not a hassle. One cup of black-eyed peas contains 13 grams of protein. This is essential for muscle building and the body’s daily functioning.
2. Black-Eyed Peas contain a valuable amount of dietary fiber.
Black-eyed beans contain fiber which is beneficial in bowel movement and constipation.
3. Black-Eyed Peas can help empower your nervous system.
Black-eyed beans contains thiamin which protects from neurodegenerative diseases like alzheimer’s and parkinson’s disease. Thus, strengthening the nerves and nervous system.
4. Black-Eyed Peas can help prenatal babies.
Black-eyed beans contain folic acid and folate which helps in the formation of red blood cells and neural tube in the prenatal babies.
5. Black-Eyed Peas are low the glycemic index.
Black-eyed beans have low glycemic index which is slowly absorbed into the blood streams and prevents sugar crashes, sugar cravings, and mood swings.
6. Black-Eyed Peas are great for blood pressure.
Black-eyed beans contain potassium and it is low in sodium which is used to lower the blood pressure. It is beneficial for people who are suffering in hypertension.
7. Black-Eyed Peas can assist in red blood cell formation.
Copper and iron are essential for the new blood cell formation. Black-eyed beans contain lots of copper and iron which helps in the formation of red blood cells.
8. Improve Digestion with black-eyed beans
Black-eyed beans contain high levels of dietary fiber which helps to promote regular bowel movements and improve the health of the entire body, especially the digestive system. It also prevents constipation
9. Prevent Anemia with black-eyed beans
Black-eyed beans contain iron and folate which prevents anemia.
10. Lower Blood Pressure with black-eyed beans
Black-eyed beans contain potassium that helps to reduce the risk of heart disease by lowering the blood pressure of the body.
11. Increase Folate Intake with black-eyed beans
Black eyed beans contain folate which helps in making new cells in the body specifically by playing a role in copying and synthesizing DNA. It also helps the body utilize vitamin B12 and amino acids.
12. Boosts Skin and Eye Health with black-eyed beans
Black-eyed beans contains vitamin A thus, maintaining skin and mucous membrane. It also helps in maintaining eyesight and promotes pigments in the retina of the eye.
13. Beans can lower cholesterol with black-eyed beans
Beans control the cholesterol levels in the body as it is rich in soluble fiber.
14. Beans can fight cancer
Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
15. Beans can help you lose weight
Beans contains fiber which makes you feel full. It helps in cut off your carvings and helps in weight loss. It also maintains the sugar levels in the body.
Black eyed beans can be eaten at any part of the day. It goes well with vegetables, meat and rice.
How to buy and store black-eyed beans
Choose dried beans or beans canned with low or no sodium. Select dried beans that are dry, firm, clean, uniform in color and not shriveled.
Store dried beans at room temperature, in a closed container to protect from moisture and pests. Store canned beans at room temperature – use before date on can.
Uses of black-eyed beans
Black eyed beans can be used in curry, salad etc., add the beans, a big glob of butter and a generous amount of franks durkee red hot. serve with canned allens seasoned collard greens and corn muffins. Black–eyed peas, chickpeas, or anything else in the bean family can replace meat in a meal. So, serve with veggies, and potatoes or rice.
Season in which black-eyed beans is available
Black-eyed beans is available all year round.
How to make Vegan black-eyed bean curry
- 2 x 410g/14 oz tins of black eyed beans (or use 225g/8 oz dried beans, soaked overnight and cooked)
- 1 tbsp cumin seeds
- 1 tbsp coriander seeds
- 1 tsp fennel seeds
- ¼ tsp fenugreek seeds
- 1cm/½in stick cinnamon
- ½ – 2 tsp crushed chilli flakes
- 4 tbsp vegetable oil
- 1 tsp black mustard seeds
- 10 curry leaves (fresh or dried)
- 1 medium onion, finely chopped
- 2 garlic cloves, crushed
- 5cm/2in piece fresh ginger, grated
- salt to taste
- 550 ml/1 pint water
- 2 tbsp coriander leaves
- 2 tbsp fresh coconut, grated (optional, but do not use desiccated)
- Drain and rinse the beans, and mash a few lightly with fork.
- Put the cumin, coriander, fennel and fenugreek seeds with the cinnamon stick into a small heavy-based frying pan. Roast on a medium heat, stirring frequently until the spices change colour and become aromatic, taking care not to burn them.
- Grind the roasted spices into a fine powder in a coffee grinder, and add crushed chilli flakes.
- Heat the oil over medium heat. When hot, add the mustard seeds and curry leaves. Remove the pan immediately from heat, cover, and let the seeds and leaves crackle and pop.
- Put the pan back on heat, add the onion and cook until light golden. Add the ginger and garlic, and cook for a further 30 seconds.
- Add the beans, ground spice mixture, salt, and water, and bring to the boil.
- Turn the heat to low, cover and simmer for 20 minutes.
- Top with coriander leaves and fresh coconut, if using, and serve with rice or flatbreads.
How to make Southern Black Eyed Peas Recipe
1 pound (453 grams) black eyed peas
4 -5 thick bacon slices , chopped
1 cup smoked sausage or turkey , diced
1 large onion , diced
1 stalk celery , diced
2-3 teaspoons minced garlic
1 Jalapenos , minced (optional) replace with cayenne pepper
2 teaspoons fresh thyme , minced
1-2 teaspoons creole seasoning
7-8 cups chicken broth
2 cups or more Collard greens, sub with kale
Salt and pepper to taste
Rinse dry black-eyed pea beans and pick through and discard any foreign object. (I did not have to do this because I used the package beans,). Add beans to a large pot covering with 3-4 inches of cold water. Cover and let sit for about 2-3 hours.
In a large, heavy sauté pan, saute chopped bacon until brown and crispy about 4-5 minutes, then add sausage saute for about 2-3 more minutes. Remove bacon and sausage mixture, set aside.
Throw in the onions, celery, garlic, jalapenos, thyme and bay leaf and saute for about 3-5 minutes, until onions are wilted and aromatic.
Then pour in the chicken broth or water.
Drain the soaked beans, rinse, and place the beans in the pot. Season with creole seasoning and salt to taste. Mix and bring to a boil.
Reduce heat to a simmer and cook, uncovered, for about 20 minutes.
Throw in the collard greens, and bacon and sausage into the pot, continue cooking for another 10 minutes or more, stirring occasionally, or until beans are tender and slightly thickened to your desire.
Add more stock or water if the mixture becomes dry and thick, the texture of the beans should be thick, somewhat creamy but not watery.
Remove the bay leaves.
Taste and adjust for seasonings with pepper, creole seasoning and salt if needed. Serve over cooked rice and garnish with green onion.
Safety profile for using black-eyed beans
Beans can cause migraines
Beans can cause allergic reactions and migraines to some people
Beans can trigger gout
Beans contain high purine content which is not not advised for people who are suffering from gout. In some cases, beans can cause a gout attack by increasing the levels of uric acid.
Beans can make you gassy
Beans can cause flatulence problems.
Fun facts about black-eyed beans
since prehistoric times in China and India, they are related to the mung bean.
The ancient Greeks and Romans preferred them to chickpeas.
to the West Indies from West Africa by slaves, by earliest records in 1674.
used as food for livestock, they became a staple of the slaves’ diet. During
the Civil War, black-eyed peas (field peas) and corn were thus ignored by
Sherman’s troops. Left behind in the fields, they became important food for the
the American South, eating black-eyed peas and greens (such as collards) on New
Year’s Day is considered good luck: the peas symbolize coins and the greens
symbolize paper money.
are a key ingredient in Hoppin’ John (peas, rice and pork) and part of
African-American “soul food.”
- Originally called mogette (French for nun). The black eye in the center of the bean (where it attaches to the pod) reminded some of a nun’s head attire.
- Eating black-eyed beans on New Year’s Day in the American South is said to be good luck. The peas symbolize coins.
- When refrigerated, if the outside of the bean gets moldy, the inside of the black eye bean is still edible.
- Since the beans were considered ‘field peas’ and animal food, the Union troops would not take them for food and would destroy them back during the Civil War.
- These beans were usually considered ‘slave foods’. The slaves brought them to the West Indies from West Africa in 1674.
- The skin on these beans is much thinner than other beans, so they come off easier. It is also said to remove them for better digestion.
- Not only are the beans low in fat, but they are rich in soluble fiber which helps decrease the cholesterol in your body.
- The blossom of the black eye bean can produce plenty of nectar, and large sources even produce honey.
- Although it is a subspecies of the cow pea and is sometimes called a black-eyed pea, it is a legume.
- A 1/2 cup of black eye peas contain about 100 calories but are 30% protein. They can count as an entire serving of protein or vegetables.