Pigeon Peas: Protein-Rich Legume for Curries & Stews

Nutty, protein-packed legume enjoyed in dals, Caribbean rice & peas, soups and stews.

0.0(0)

Pigeon Peas: Protein-Rich Legume for Curries & Stews

What Are Pigeon Peas?

Pigeon peas (*Cajanus cajan*) are small, beige-green legumes grown in tropical regions. They can be eaten **fresh/green** or **dried/split** (known as **toor dal** in India). They have a slightly nutty, earthy flavor.

Nutrition per 100 g cooked

**~120 kcal**, **7–8 g protein**, **~21 g carbs**, **6 g fiber**, **iron**, **folate**, **potassium**. Low in fat, naturally gluten-free.

Health Benefits

- **Plant protein:** supports muscle health. - **High fiber:** promotes gut health. - **Iron & folate:** important for blood formation. - **Heart health:** potassium & magnesium support healthy blood pressure.

Possible Downsides

- **Antinutrients:** soaking/sprouting reduces phytates. - Can cause **gas/bloating**—cook thoroughly. - **Longer cook time** than lentils—plan ahead.

How to Use

- **Indian cuisine:** toor dal (spiced split pea curry). - **Caribbean:** rice & peas (cooked with coconut milk). - Add to **soups, stews, veggie patties**. - Cook time: **30–45 min** (or pressure cook 10–15 min).

Tip

Soak dry peas 4–6 h for faster cooking & improved digestibility. Skim foam while cooking for cleaner flavor.

1. Pigeon Peas
Pigeon peas (Cajanus cajan) – mahunarka popularna u Indiji, Karibima i Africi; jedu se svježi (zeleni) ili suhi (split kao toor dal); orašasti okus, idealni za curryje, dal, rižota i supe

Comments

Povezani postovi

Bison Meat: Lean, Nutrient-Dense Red Meat

VeganImmunityHealthy Fats

Bone Broth: Slow-Simmered Collagen-Rich Stock

VeganImmunityHealthy Fats

Coconut Flakes: Crunchy, Tropical Topping

VeganImmunityHealthy Fats

Currants (Black, Red & White): Tart, Juicy Vitamin C Powerhouses

VeganImmunityHealthy Fats

Herbal Tea: Caffeine-Free Infusion for Relaxation & Wellness

ImmunityHealthy FatsOrganic

Guajillo Peppers: Fruity, Mild-to-Medium Dried Chilies

VeganImmunityHealthy Fats

Parsnips: Sweet, Nutty Root Vegetable

ImmunityHealthy FatsOrganic

Buttermilk: Tangy, Probiotic-Rich Milk for Baking & Drinking

ImmunityHealthy FatsOrganic

Abalone: Gourmet Sea Snail with Delicate Flavor

PescatarianImmunityHealthy Fats

Sticky Rice (Glutinous Rice): Perfectly Chewy, Sweet or Savory

VeganImmunityHealthy Fats

Pigeon Peas: Protein-Rich Legume for Curries & Stews

Nutty, protein-packed legume enjoyed in dals, Caribbean rice & peas, soups and stews.

0.0(0)

F T IN P W V

Vegan Immunity Gluten-Free Fiber

What Are Pigeon Peas?

Nutrition per 100 g cooked

**~120 kcal**, **7–8 g protein**, **~21 g carbs**, **6 g fiber**, **iron**, **folate**, **potassium**. Low in fat, naturally gluten-free.

Health Benefits

Possible Downsides

- **Antinutrients:** soaking/sprouting reduces phytates. - Can cause **gas/bloating**—cook thoroughly. - **Longer cook time** than lentils—plan ahead.

How to Use

Tip

Soak dry peas 4–6 h for faster cooking & improved digestibility. Skim foam while cooking for cleaner flavor.

1. Pigeon Peas
Pigeon peas (Cajanus cajan) – mahunarka popularna u Indiji, Karibima i Africi; jedu se svježi (zeleni) ili suhi (split kao toor dal); orašasti okus, idealni za curryje, dal, rižota i supe