Black-Eyed Peas: Protein-Rich Legume for Heart and Digestive Health
Black-eyed peas are a nutritious source of plant-based protein, fiber, and key minerals that support overall wellness.
What Are Black-Eyed Peas?
**Black-eyed peas** (Vigna unguiculata) are small beige beans with a black spot, native to Africa and popular in Southern and Mediterranean cuisines.
Nutrition (per 100 g, cooked)
- **Calories:** 116 kcal
- **Protein:** 8 g
- **Carbohydrates:** 21 g
- **Fiber:** 6 g
- **Fat:** 0.5 g
- **Iron:** 2.2 mg
- **Folate:** 200 µg
Health Benefits
- Excellent source of **plant-based protein**.
- High **fiber** content supports healthy digestion.
- **Folate and iron** aid in red blood cell production.
- May help **lower cholesterol** and regulate blood sugar.
Culinary Uses
- Used in **stews, soups, curries, and salads**.
- Key ingredient in **Hoppin’ John**, a Southern U.S. dish.
- Can be mashed or pureed for dips and spreads.
Summary
Black-eyed peas are versatile, nutrient-dense legumes ideal for a balanced and heart-healthy diet.
- 1. Black-Eyed Peas
Black-eyed peas: mahunarke prepoznatljive po tamnoj točki, bogate biljnim proteinima, vlaknima, folnom kiselinom i željezom.