Unleash the Joyful Power of Black-Eyed Beans: A Nutritional Treasure for Your Health🫛🧑🏾‍⚕️

9jakitchenblog
February 26, 2024

Discover the incredible health benefits, nutrition facts, and uses of black-eyed beans. Learn how this powerful legume boosts digestion, heart health, weight management & more!

Introduction

Legumes have long been celebrated as nutrition powerhouses, and among them, black-eyed beans stand out as an affordable, nutrient-dense gem. Whether you call them “black-eyed peas,” “cowpeas,” or simply “beans,” these little pods deliver big benefits. In this article, we’ll unleash the joyful power of black-eyed beans — exploring the health benefits, black-eyed beans nutrition, how to cook black-eyed beans, and inspiring black-eyed beans recipes. Get ready to be amazed by what these humble beans can do for your body, energy, and well-being. 🌱✨

What Are Black-Eyed Beans?

Black-eyed beans (also called black-eyed peas or cowpeas) are a variety of legume characterized by their pale colour and distinctive dark “eye.” They are widely grown in Africa, Asia, and parts of the Americas. Because of their adaptability, affordability, and rich nutritional profile, black-eyed beans are a staple food in many cultures.

They are typically used dried, but also available canned or precooked. You’ll find them in stews, soups, salads, purees, and more. Their mild flavour makes them easy to pair with spices, vegetables, and grains.

Black-Eyed Beans Nutrition (Per 1 Cup Cooked)

This legume is a great source of complex carbs, fibre, and essential vitamins and minerals. One cup of cooked black-eyed peas↗ (165g) contains: (source: myfooddata.com)

Nutrient	Amount per 1 cup cooked (≈ 165 g)
Calories	160 kcal
Fat	0.6 g
Carbohydrates	33.5 g
Fiber	8.3 g
Protein	5.2 g
Sugar	5.3 g
Iron	~10% DV
Calcium	~16% DV
Potassium	~15% DV
Magnesium	~20% DV
Copper	~24% DV
Zinc	~15% DV
Folate	~52% DV
Vitamin A	~44% DV
Vitamin K	~37% DV
Manganese	~41% DV

*DV = Daily Value; actual value depends on age, sex, and health status.

This table gives a clear snapshot of how potent black-eyed beans nutrition is.

10 Powerful Health Benefits of Black-Eyed Beans

1. Helping Digestion

Black-eyed peas are a type of legume that is packed with essential nutrients and offers numerous health benefits, particularly for digestive health. One of the primary advantages of consuming black-eyed peas is their high fibre content, which can significantly aid in improving digestion. Fibre is an indigestible carbohydrate that moves through the digestive system, promoting regular bowel movements. This can be particularly helpful for those who experience occasional constipation, as it can help to soften stools and make them easier to pass.

Research has shown that a higher dietary fibre intake can help people with constipation have more frequent bowel movements. A 2012 meta-analysis found that people who consumed more dietary fibre experienced a significant improvement in stool frequency and consistency. Black-eyed peas are a rich source of dietary fibre, with just one cup providing 11 grams of fibre, which is almost half of the recommended daily intake.

In addition to their high fibre content, black-eyed peas also contain prebiotic fibre, which is a type of fibre that feeds the beneficial bacteria in the digestive tract. This can help to promote a healthy gut microbiome and may have additional benefits for overall digestive health.

While black-eyed peas are generally considered safe and healthy for most people, it’s worth noting that for some people with digestive conditions, such as irritable bowel syndrome (IBS), the high amount of fibre in black-eyed peas may be problematic. If you have a digestive condition or are unsure whether black-eyed peas are right for you, it’s always best to consult with a healthcare professional before making any changes to your diet.

2. Helps to lower blood pressure and inflammation.

In a 2018 review, it was reported that cowpeas, a close relative of black-eyed peas, may help reduce the risk of diabetes and inflammation levels and stabilize or lower blood pressure. Although some studies have shown that cowpeas are effective in reducing these conditions or the risk of developing them, the authors of the review suggest that further high-quality and long-term studies are required to confirm these results.

3. Helps to maintain a healthy weight.

According to a study conducted in 2015, individuals who consume legumes regularly are less likely to be obese than those who do not. Legumes, which include black-eyed peas, are an excellent source of complex carbohydrates that are digested at a slower pace than simple carbohydrates. As a result, consuming black-eyed peas can make individuals feel fuller for a longer period, which may aid in achieving a moderate weight. Additionally, black-eyed peas contain essential nutrients, such as vitamins, minerals, and fiber, which are beneficial for maintaining a healthy diet.

4. Helps to lower cholesterol

Incorporating legumes into your regular diet can have multiple health benefits, according to scientific evidence. One of these benefits is the ability to lower LDL or “bad” cholesterol levels, thereby reducing the risk of heart disease. This is supported by studies that have shown a correlation between legume consumption and improved cholesterol levels.

Moreover, a comprehensive review from 2017 suggests that a diet that is high in fibre can also lower the risk of coronary heart disease. This is because a high-fiber diet can help regulate blood pressure and reduce inflammation, both of which are risk factors for heart disease.

If you’re looking to add more legumes to your diet, black-eyed peas are a great option. They’re versatile ingredients that can be used in a variety of dishes, and they’re also a staple of the Mediterranean diet, which is known for its heart-healthy benefits. In fact, incorporating black-eyed peas into a Mediterranean diet can help lower LDL cholesterol levels and therefore reduce your risk of heart disease.

5. Promotes Skin, Eye & Immune Health

Black-eyed peas are a legume that is a rich source of beta carotene, a type of antioxidant converted into vitamin A by our body. Consuming black-eyed peas can provide an impressive amount of vitamin A, with just one serving meeting about 25% of an adult’s daily recommended intake. Vitamin A is a crucial nutrient that helps maintain healthy eyes, skin, and mucous membranes around the eyes and nose. It also supports the immune system and plays a role in bone health. Adequate intake of vitamin A is essential for optimal health, and black-eyed peas are an excellent dietary source of this vital nutrient.

6. Rich Source of Folate & Iron

With over 50% DV of folate per cup and a notable iron contribution, black-eyed beans help support healthy red blood cells, fetal development in pregnancy, and overall energy.

7. Blood Sugar Regulation

The low glycemic impact of black-eyed beans helps moderate blood sugar spikes, making them a wise option for people watching their glucose levels.

8. Stable Energy Release

Due to their carbohydrate + fiber mix, black-eyed beans provide sustained energy — no sharp crashes.

9. Bone & Mineral Support

Magnesium, zinc, copper, and potassium in black-eyed beans all support bone integrity, nerve signalling, and electrolyte balance.

10. Versatility & Accessibility

Part of the power of black-eyed beans is practical: they are affordable, accessible, and easy to cook or incorporate into many black-eyed beans recipes.

Potential Drawbacks & How to Avoid Them

While black-eyed beans are hugely beneficial, some people may experience:

Gas or bloating: The fiber content can cause flatulence if your body isn’t used to high-fiber foods.
- Solution: Start with smaller portions, soak dried beans overnight, rinse canned beans, and increase intake gradually.
Antinutrients: Compounds like phytic acid can inhibit mineral absorption.
- Solution: Soaking, discarding soaking water, sprouting, or cooking thoroughly can reduce these compounds.
Digestive sensitivity: In individuals with IBS or certain gut conditions, legumes may trigger discomfort.
- Solution: Work with a healthcare provider, use enzyme supplements carefully, or try gentle cooking methods.

How to Cook & Prepare Black-Eyed Beans

Here’s a step-by-step guide on how to cook black-eyed beans:

Sort & rinse: Remove debris or damaged beans, then rinse thoroughly.
Soak (optional but helpful): Soak 6–8 hours or overnight; discard soak water to reduce gases and antinutrients.
Boil/simmer: In fresh water or broth, cook the beans until tender — typically 30–45 minutes (sometimes more depending on age).
Use in dishes: Add to soups, stews, salads, purees, rice, or even mash into spreads/hummus.

If using canned or pre-cooked black-eyed beans, simply rinse and heat (or incorporate cold into salads).

Creative & Delicious Black-Eyed Beans Recipes

Here are some black-eyed beans recipes and serving ideas:

Ewa Agoyin – A popular Nigerian street food: mashed cooked black-eyed beans topped with spicy palm oil sauce.
Beans & Sweet Potato – Combine black-eyed beans with roasted or boiled sweet potatoes for a satisfying, nutrient-dense meal.
Bean Salad – Toss black-eyed beans with diced tomato, cucumber, bell pepper, onion, and a lemon-herb dressing.
Beans & Yam/Rice – In many West African settings, black-eyed beans paired with yam or rice is a staple comfort meal.
Hummus-style Spread – Swap chickpeas with black-eyed beans in dips or spreads, mixing with garlic, lemon, tahini, or olive oil.
Bean Burgers/Sloppy Joes – Mash or mix black-eyed beans with spices, onions, and binders to form patties or hearty fillings.
Stews, Curries, Rice Pilaf – Add black-eyed beans to curries, pilafs, or stews with spices like turmeric, cumin, ginger, and cinnamon.
Wraps/Burritos – Use warm black-eyed beans as fillings in wraps, tacos, or burritos combined with veggies, grains, and sauces.

The versatility of black-eyed beans means you can adapt them to global cuisines.

Healthy black-eyed peas recipe — Black-eyed peas with sweet potatoes and greens

Frequently Asked Questions (FAQ)🙋🏽‍♀️

Q: Are black-eyed beans good for weight loss?
👉A: Yes — because they are high in fiber and digest slowly, black-eyed beans help promote fullness and reduce overall calorie intake. Used in balanced meals, they can support weight management.

Q: Can diabetics eat black-eyed beans?
👉A: Generally, yes — the low glycemic impact and high fiber help regulate blood sugar levels. However, portion control and pairing them with other low-GI foods is wise.

Q: How many should I eat daily?
👉A: You might aim for ½ to 1 cup (cooked) per day, as part of a varied diet. Always adjust to your personal calorie and nutrient needs.

Q: Can children eat black-eyed beans?
👉A: Yes, when well-cooked and pureed if needed for younger children. Introduce gradually to avoid digestive discomfort.

Q: How to reduce gas from eating black-eyed beans?
👉A: Soak, rinse, cook thoroughly, eat smaller portions initially, and combine with digestive-friendly foods or herbs (like ginger, cumin, asafoetida).

Final Thought

Embracing black-eyed beans in your diet is like unlocking a little nutritional treasure chest. From improved digestion and heart health to stable energy and micronutrient support, these humble beans pack serious power. The next time you plan a meal, think “beans first,” and experiment with those black-eyed beans recipes to make your plate both delicious and nourishing.

Here’s to unleashing the joyful power of black-eyed beans — your body will thank you! 🌿💪

Black-eyed peas offer numerous health benefits including aiding in weight management, providing adequate fiber, and contributing to a well-balanced diet. In addition, black-eyed peas are a versatile ingredient that can be used in a variety of main dishes and side dishes.

Source: Medical News Today