Earthnut Peas, or groundnuts, are a nutritional powerhouse packed with protein, fiber, and minerals. They are prized for their culinary value and impressive health benefits, from improved digestion, cardiovascular support, and immune-boosting properties. With a long history of sustainable agriculture, Earthnut Peas offer high biological value and remarkable adaptability. A deeper exploration of this bean will open up a world of rich nutrition and incredible health potential.
Earthnut Pea is a nutrient-dense legume packed with protein, fiber, and essential minerals for optimal health and wellness.
What Is Earthnut Pea?
Earthnut pea, Lathyrus tuberosus, is a perennial plant that produces edible tubers. It is closely related to the northern apios but is easier to grow and more nutritious. It also produces seeds, unlike the northern apios, which does not. Also known as tuber vetchling, chufa, tine-tare, earthnut pea, aardaker, gesse tubereuse, chataigne de terre, and tanotte, it is native to Europe and Western Asia.
It is moderately hardy and grows in any reasonably good garden soil. It is often grown in conjunction with legumes because it forms nodules on its roots that form symbiotic relationships with bacteria, which fix atmospheric nitrogen.
Nutrition Facts of Earthnut Pea
Earthnut peas (Lathyrus esculentus) are low-calorie foods high in protein, vitamin A, vitamin K, folate, potassium, and dietary fiber. They are also a good source of vitamin C and other B vitamins.
Nutrition facts of 100 grams (3.5 ounces) of Earthnut Pea include:
- Calories: 409
- Fats: 7g - 11% of the Daily Value (DV)
- Sodium: 18mg - 1% of the DV
- Carbs: 63g - 23% of the DV
- Fiber: 10g - 36% of the DV
- Protein: 24g
- Calcium: 150mg - 15% of the DV
- Iron: 6mg - 75% of the DV
- Potassium: 1400mg - 30% of the DV
- Copper: 1.2mg - 133% of the DV
- Folate (B9): 480μg - 120% of the DV
- Magnesium: 190mg - 45% of the DV
- Manganese: 2.5mg - 98% of the DV
- Niacin: 4mg - 25% of the DV
- Pantothenic acid: 1.1mg - 28% of the DV
- Phosphorus: 380mg - 54% of the DV
- Riboflavin (B2): 0.25mg - 18% of the DV
- Selenium: 9μg - 16% of the DV
- Thiamine: 1.1mg - 58% of the DV
- Vitamin B6: 0.4mg - 29% of the DV
- Zinc: 3.5mg - 32% of the DV
Vitamins and Minerals
Like other legumes, earthnut peas contain plant compounds called lectins and phytic acid, which interfere with our absorption of certain nutrients, including iron, magnesium, and calcium. They also contain carbohydrates that escape digestion, fermenting in the gut and causing symptoms such as bloating and gas. These antinutrients are not usually a concern for healthy individuals. However, they are more likely to impact those who rely on legumes as a staple food or people at risk of malnutrition.
Health Benefits of Earthnut Pea
Earthnut peas are rich in dietary fiber, which helps boost digestive health by adding bulk to the stool and promoting regular bowel movements. It also provides minerals like magnesium, potassium, and vitamin C, which support healthy blood pressure levels. In addition, it is an excellent source of iron, which helps fight fatigue by creating healthy red blood cells that carry oxygen to all body cells.
Due to their low glycemic index, Earthnut peas are an excellent choice for people watching their weight or suffering from diabetes. The plant is also a good source of protein, which has been shown to reduce hunger and increase satiety after meals. Peas are rich in phenolic compounds, which have been linked to anti-inflammatory and antioxidant properties.
Folate is another important nutrient found in Earthnut peas. It is essential for cell growth and metabolism for preventing birth defects, including spina bifida and anemia. A study by Dang et al. (Reference Dang, Arcot, and Shrestha35) found that peas contain 101 mg of folate per 100 g.
Earthnut peas are nitrogen fixers, meaning they take inert gases from the atmosphere and convert them to useful ammonium that nourishes the soil. As such, they help reduce the need for chemical fertilizers in gardens and farms. They are also a beacon for bees and other pollinators, attracting insects essential to a healthy ecosystem.
Side Effects of Earthnut Pea
Earthnut Pea, also known as peanut, is famous for its outstanding nutritional value. However, excessive or inappropriate consumption can cause worrying side effects, seriously affecting health.
Digestive Disorders: Bloating, Intestinal Cramps
The high fiber content in Earthnut Peas helps improve the digestive system but, at the same time, can cause bloating, indigestion, and intestinal cramps, especially in people with sensitive digestive systems. Excessive absorption can also lead to diarrhea or constipation because the body has difficulty adapting to the abundant fiber.
Allergies and Inflammatory Reactions
The natural compounds in Earthnut Pea can trigger allergic reactions, causing itching, rashes, swelling of the lips, or difficulty breathing. Some severe cases can lead to anaphylactic shock, requiring emergency medical intervention.
Inhibits Mineral Absorption
The high phytate content in Earthnut Peas can reduce the absorption of iron, zinc, and calcium, causing long-term nutritional deficiencies. This is especially dangerous for people at risk of anemia or osteoporosis.
Affects Thyroid Function
The goitrogenic compounds in Earthnut Peas can interfere with the synthesis of thyroid hormones, especially when consumed in large amounts. This can lead to hypothyroidism, causing fatigue, weight gain, and metabolic disorders.
Affects Blood Sugar
Despite having a low glycemic index, excessive consumption of Earthnut Peas can disrupt blood glucose balance, especially for people with diabetes. The body's response to the complex carbohydrates in peanuts can cause unwanted fluctuations in blood sugar.
To reap the benefits of Earthnut Peas without side effects, consume them in moderation and conjunction with a varied diet.
Tips for Choosing Earthnut Peas
Earthnut Peas, also known as groundnuts, are an excellent source of nutrients with abundant protein and minerals. However, to maximize the value of this food, choosing the right product plays an important role in helping to preserve the flavor, quality, and health benefits.
Choose Dry, Round, Uniformly Colored Peas
High-quality Earthnut Peas are usually round, with a natural color ranging from light yellow to light brown, without signs of discoloration or black spots. Avoid wrinkled or broken peas, as this may indicate poor storage.
Check Moisture and Smell
Earthnut Peas should be stored in a dry, mold-free state. When held in the hand, the bean should have a certain firmness, not soft or sticky. A characteristic light aroma is a sign of freshness, while a musty or musty smell can signal deterioration.
Prioritize Organic Products and Clear Origin
Organic Earthnut Peas are often grown without pesticides or toxic chemicals, helping to ensure health safety. Choosing products with clear origins, certified by reputable organizations, helps you feel more secure about the quality.
Avoid Cracked, Weevils, or Impurities
Cracked seeds or seeds with insect infestation are signs of poor preservation, reducing nutritional value, and potentially harmful to health. In addition, it is necessary to observe to avoid products with impurities such as grit or hard shells, making the processing process easier.
Choose a Reputable and Highly Rated Source
Suppliers with a reputation and positive feedback from consumers often ensure stable quality. When buying Earthnut Peas, check reviews or learn from reliable sources to make the right decision.
Choosing quality Earthnut Peas enhances the culinary experience and ensures optimal health.
Tips for Preparing Earthnut Peas
Earthnut Peas, or groundnuts, are a nutritional treasure trove of protein, minerals, and fiber. However, to maximize the value of this food, proper preparation is essential. From soaking to cooking, each step affects the quality and health benefits.
Soaking Properly to Improve Digestion
Earthnut Peas contain phytate, a compound that can inhibit mineral absorption. Soaking the beans for 8–12 hours in warm water helps remove most of the phytate, softens the beans, and shortens the cooking time. Adding a splash of vinegar or lemon juice to the soaking water will help break down antinutrients.
Boil and Skim the Foam to Reduce Antinutrients
Earthnut Peas can release foam containing saponin during cooking, which causes a slightly bitter taste. Skimming the foam regularly will help clear the water and remove unwanted impurities. Cook over low heat to preserve texture and flavor.
Combine Spices to Enhance Nutritional Value
Adding ginger, turmeric, or pepper to the cooking process not only enhances the flavor of Earthnut Peas but also aids digestion and enhances nutrient absorption. These spices also have anti-inflammatory properties, soothing the digestive system.
Puree or Make Soups to Diversify Your Dishes
Earthnut Peas can be made into soups, stews, or pureed as a base for protein-rich vegetarian dishes. Pairing them with vegetables or olive oil helps balance the nutrients and gives them a smooth, easy-to-digest texture.
Store Properly to Maintain Quality
After cooking, Earthnut Peas should be stored in an airtight container and refrigerated to prevent bacterial growth. For long-term use, they can be frozen in small portions for easy thawing when needed.
Preparing Earthnut Peas properly maximizes the nutritional benefits and provides a more complete culinary experience.
Tips on Including Earthnut Peas in Meal
If you want to add earthnut peas to your diet, look for them at your local farmers market or specialty grocers. Look for bright green, lush leaves, and avoid wilted or yellow leaves. The peas and their curly tendrils can be eaten raw or cooked. They can be added to salads, soups, stews, and other dishes. They are also great as a garnish or to add color to your meal.
You can also find them dried in the spice aisle of your grocery store. When purchasing dried peas, ensure they have been soaked in water and have short roots. This will help to speed up the germination process. You can also sprout them at home by soaking the seeds in water for two to three days.
Earthnut peas are a nitrogen fixing legume and can be grown at home in loamy soil with full sun. This is an ancient perennial vegetable with 'tuberous peas' that can be cooked in various ways and have a nutty flavor. It is also known as caretaker, tine-tare, and tuberous vetchling.
