Pigeon Peas: Nutrition Facts, Health Benefits, Side Effects

By homehealthup

October 16, 2024

Pigeon peas are a popular legume used in many dishes around the world. They have a hearty flavor and are often added to soups, stews, and curries. Besides their taste, pigeon peas are a great source of protein, fiber, and important vitamins and minerals, making them a healthy choice for any diet.

The purpose of this article is to give you helpful information about pigeon peas, including their health benefits and how to select and prepare them. Whether you're trying pigeon peas for the first time or want to learn more about them, this guide will offer simple tips to enjoy this nutritious food.

Pigeon-Peas

Pigeon peas are nutritious legumes that are rich in protein and fiber, commonly used in various dishes worldwide.

What Is Pigeon Peas?

Pigeon peas are a type of legume native to tropical and subtropical regions. They are widely used as a cover crop, green manure, intercrop, and home gardens throughout warm climates. They are a fast-growing and drought-tolerant plant that improves organic matter and soil texture, increases nitrogen availability in the soil, and is good for erosion control and use as a shade crop. They also add organic matter to sandy soils and can be an anchor crop in agroforestry systems.

Pigeon Peas are nutrient-dense and full of protein, minerals, and vitamins. They are easy to grow, even in harsh conditions, and can be stored for extended periods, making them a desirable crop in arid areas. Their impressive nutritional profile combines proteins, vitamins, minerals, organic compounds, fatty acids, dietary fiber, and antioxidants, all contributing to various health benefits.

Pigeon peas are the world's least-used pulse crop, but they have been gaining popularity thanks to the ongoing shift towards healthier diets and increased demand for plant-based proteins. The UK is currently the largest importer of pigeon peas in Europe, followed by Belgium, Portugal, Italy, France, and Germany. In addition, the US has seen an increasing number of retailers and wholesalers offering pigeon peas, like Black-eyed peas and lentils. However, these newcomers still account for a small share of the overall market.

Nutrition Facts of Pigeon Peas

Pigeon peas are rich in protein, dietary fiber, and many essential nutrients. They also contain a significant amount of antioxidants and polyphenols. They are a good folate, potassium, calcium, sodium, and iron source. They are low in saturated fat and calorie content and contain no cholesterol or trans-fats. This legume is also a good source of vitamin B6, thiamine, riboflavin, niacin, magnesium, manganese, selenium, copper, phosphorous, and zinc.

Nutrition facts of 100 grams (3.5 ounces) of Pigeon Peas include:

  • Calories: 343
  • Fats: 1g - 2% of the Daily Value (DV)
  • Sodium: 17mg - 1% of the DV
  • Carbs: 63g - 23% of the DV
  • Fiber: 15g - 54% of the DV
  • Protein: 22g
  • Calcium: 130mg - 13% of the DV
  • Iron: 5mg - 65% of the DV
  • Potassium: 1392mg - 30% of the DV
  • Copper: 1mg - 117% of the DV
  • Folate (B9): 456μg - 114% of the DV
  • Magnesium: 183mg - 44% of the DV
  • Manganese: 2mg - 78% of the DV
  • Niacin: 3mg - 19% of the DV
  • Pantothenic acid: 1mg - 25% of the DV
  • Phosphorus: 367mg - 52% of the DV
  • Riboflavin (B2): 0.2mg - 14% of the DV
  • Selenium: 8μg - 15% of the DV
  • Thiamine: 1mg - 54% of the DV
  • Vitamin B6: 0.3mg - 22% of the DV
  • Zinc: 3mg - 25% of the DV

Vitamins and Minerals

Pigeon peas are a good vitamin B6, folate, potassium, and dietary fiber source. They are also rich in magnesium, iron, zinc, and protein. The dietary fiber in pigeon peas can help lose weight by keeping you full longer and promoting regular bowel movements. The high protein content in pigeon peas helps develop and grow cells, tissues, and muscles in the body.

A cup of cooked pigeon peas contains 11 grams of protein, vital for normal development and growth. This protein is an essential building block of the body and helps in cell regeneration and tissue repair. Pigeon peas' low fat, calorie, and cholesterol content can help reduce cholesterol and heart disease.

Health Benefits of Pigeon Peas

Pigeon peas are a great protein source, an essential building block for the body. They also provide a good amount of carbohydrates and fiber to keep you feeling full and satisfied. They are an excellent choice for vegetarians and vegans as they do not contain any saturated fats or cholesterol.

They have significant calcium, potassium, and iron levels, making them an important part of a healthy diet. In addition, they contain several B vitamins that are important for energy production and good health. These include folates, thiamin, niacin, pantothenic acid, and riboflavin. They also contain a small amount of phosphorous and magnesium.

Like many legumes, pigeon peas are rich sources of dietary fiber, which is known to improve digestion. Fibre can help bulk up the stool and promote more regular bowel movements, reducing stress and inflammation in the gut. This can also help prevent constipation, bloating, cramping, and diarrhea.

Side Effects

Pigeon peas are a healthy food, but they can cause some problems for certain people. When adding them to your meals, it's important to know about these possible issues.

Stomach Problems

Pigeon peas have complex carbs that can be hard to digest for some. Eating too much may lead to bloating, gas, or stomach pain, especially for sensitive stomachs.

Allergic Reactions

Though not common, some people may be allergic to pigeon peas. Signs of an allergy include itching, swelling, or trouble breathing. If any of these happen, it's best to stop eating pigeon peas and talk to a doctor.

Risk of Kidney Stones

Pigeon peas have oxalates, which can worsen kidney stones for people prone to them. If you've had kidney stones before, eating pigeon peas in smaller amounts is a good idea to avoid problems.

While pigeon peas can be a great addition to your diet, knowing these possible side effects can help you enjoy them safely.

Tips for Choosing Pigeon Peas

Picking good pigeon peas can improve the taste and quality of your meals. Here are some simple tips to help you select the right ones, whether buying fresh, dried, or canned.

Fresh Pigeon Peas

For fresh pigeon peas, look for pods that are bright green and firm. The pods should be plump, which means the peas inside are ready to eat. Stay away from pods that are limp or have spots, as they might not be fresh anymore.

Dried Pigeon Peas

When buying dried pigeon peas, choose peas that are whole and about the same size. They should be hard and have a consistent color. Check the package to make sure it's sealed properly because air or moisture can reduce their quality.

Canned Pigeon Peas

Pick cans that aren't dented or rusty if you're buying canned pigeon peas. This helps avoid spoiled peas. Look at the ingredients list, and if possible, go for cans with low sodium or no added salt.

Following these tips, you can pick the best pigeon peas and enjoy better-tasting and nutritious meals.

Tips for Preparing Pigeon Peas

Pigeon peas are easy to use in many dishes, and preparing them correctly can improve their flavor. Whether you're using fresh, dried, or canned pigeon peas, here are some tips to help you.

Fresh Pigeon Peas

To prepare fresh pigeon peas, take them out of the pods. Rinse them well under cold water to remove any dirt. Fresh pigeon peas can be boiled, steamed, or added to soups and stews. Cook them until they are soft, which usually takes around 20 to 30 minutes.

Dried Pigeon Peas

Dried pigeon peas need to be soaked before cooking. Let them sit in water for 6-8 hours or overnight to soften. After soaking, rinse them again and cook them in fresh water. Boil them first, then simmer for 45 minutes to an hour until tender. Add salt and other seasonings after cooking to avoid toughening the peas.

Canned Pigeon Peas

Canned pigeon peas are already cooked, making them the easiest option. Just drain and rinse them to remove extra salt. You can then add them straight to your recipes.

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About the author

Homehealthup is an avid researcher with a deep love of health. She specializes in writing research and reviews on new and essential topics in fitness and nutrition by thoroughly analyzing products based on user reviews, personal experiences, and feedback from forums.

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