Canned Black-Eyed Peas
Vigna unguiculataClinical Encyclopedia
Canned black-eyed peas are a convenient source of plant-based protein and fiber, offering a variety of essential nutrients. They are low in fat and have a low glycemic index, making them a healthy addition to many dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse canned black-eyed peas under cold water before use to reduce sodium content. They can be added to salads, soups, or stews for added nutrition.
Smart Selection & Storage
Choose cans that are free from dents or bulges, and check the expiration date.
Store unopened cans in a cool, dry place. After opening, transfer to an airtight container and refrigerate.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Compounds that have antioxidant properties and may help reduce inflammation.
"Black-eyed peas are traditionally eaten on New Year's Day in the Southern United States for good luck."
Myths vs Realities
Healthy Recipes
Black-Eyed Pea Salad with Avocado and Lime
A refreshing salad combining canned black-eyed peas with creamy avocado and zesty lime for a nutritious and satisfying dish.
- 1 can black-eyed peas, drained and rinsed
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine the black-eyed peas, avocado, cherry tomatoes, red onion, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Spicy Black-Eyed Pea Soup
A hearty and spicy soup featuring black-eyed peas, vegetables, and a touch of heat, perfect for a comforting meal.
- 1 can black-eyed peas, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 4 cups vegetable broth
- 1 tsp cumin
- 1/2 tsp cayenne pepper
- Salt to taste
- 1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
- 2. Add the black-eyed peas, vegetable broth, cumin, cayenne pepper, and salt.
- 3. Bring to a boil, then simmer for 20 minutes. Blend if desired for a smoother texture.
Black-Eyed Pea and Quinoa Bowl
A nutritious bowl packed with protein from black-eyed peas and quinoa, topped with fresh veggies and a tangy dressing.
- 1 can black-eyed peas, drained and rinsed
- 1 cup cooked quinoa
- 1/2 cup bell pepper, diced
- 1/2 cup cucumber, diced
- 1/4 cup red onion, chopped
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine black-eyed peas, quinoa, bell pepper, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the bowl and toss to combine.
Black-Eyed Pea Tacos with Mango Salsa
Delicious tacos filled with seasoned black-eyed peas and topped with a fresh mango salsa for a vibrant meal.
- 1 can black-eyed peas, drained and rinsed
- 1 tsp chili powder
- 1/2 tsp cumin
- Corn tortillas
- 1 mango, diced
- 1/2 red onion, diced
- 1 jalapeño, minced
- Juice of 1 lime
- Salt to taste
- 1. In a skillet, heat black-eyed peas with chili powder, cumin, and salt until warmed through.
- 2. In a separate bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
- 3. Serve the black-eyed peas in corn tortillas topped with mango salsa.
Mediterranean Black-Eyed Pea Dip
A healthy and flavorful dip made with black-eyed peas, tahini, and Mediterranean spices, perfect for snacking.
- 1 can black-eyed peas, drained and rinsed
- 2 tbsp tahini
- 1 clove garlic
- Juice of 1 lemon
- 1 tsp cumin
- Salt to taste
- Olive oil for drizzling
- 1. In a food processor, combine black-eyed peas, tahini, garlic, lemon juice, cumin, and salt.
- 2. Blend until smooth, adding water if necessary for desired consistency.
- 3. Drizzle with olive oil before serving with pita or veggies.
Black-Eyed Pea and Sweet Potato Hash
A hearty breakfast hash featuring black-eyed peas and sweet potatoes, seasoned with spices for a nutritious start to your day.
- 1 can black-eyed peas, drained and rinsed
- 1 medium sweet potato, diced
- 1/2 onion, chopped
- 1 bell pepper, diced
- 1 tsp paprika
- Salt and pepper to taste
- Olive oil for cooking
- 1. In a skillet, heat olive oil and sauté sweet potato until tender.
- 2. Add onion and bell pepper, cooking until softened.
- 3. Stir in black-eyed peas, paprika, salt, and pepper, cooking until heated through.
Black-Eyed Pea and Spinach Stir-Fry
A quick and healthy stir-fry featuring black-eyed peas and fresh spinach, packed with nutrients and flavor.
- 1 can black-eyed peas, drained and rinsed
- 2 cups fresh spinach
- 1 clove garlic, minced
- 1 tbsp soy sauce
- 1 tbsp sesame oil
- Sesame seeds for garnish
- 1. In a skillet, heat sesame oil and sauté garlic until fragrant.
- 2. Add black-eyed peas and spinach, stir-frying until spinach wilts.
- 3. Drizzle with soy sauce, toss to combine, and garnish with sesame seeds.
Black-Eyed Pea Burgers
Delicious and hearty black-eyed pea burgers that are healthy and packed with flavor, perfect for grilling or pan-frying.
- 1 can black-eyed peas, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 clove garlic, minced
- 1 tsp cumin
- Salt and pepper to taste
- Olive oil for cooking
- 1. In a bowl, mash black-eyed peas and mix in breadcrumbs, onion, garlic, cumin, salt, and pepper.
- 2. Form mixture into patties and refrigerate for 30 minutes.
- 3. Cook in a skillet with olive oil until golden brown on both sides.
Black-Eyed Pea and Roasted Vegetable Bowl
A nutritious bowl filled with roasted vegetables and black-eyed peas, drizzled with a tahini dressing for added flavor.
- 1 can black-eyed peas, drained and rinsed
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 carrot, sliced
- 2 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp tahini
- Juice of 1 lemon
- 1. Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper, and roast for 20 minutes.
- 2. In a bowl, combine roasted vegetables with black-eyed peas.
- 3. Drizzle with tahini and lemon juice before serving.
Black-Eyed Pea and Corn Fritters
Crispy and delicious fritters made with black-eyed peas and corn, perfect as a snack or appetizer.
- 1 can black-eyed peas, drained and rinsed
- 1 cup corn kernels
- 1/2 cup flour
- 1 egg
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash black-eyed peas and mix in corn, flour, egg, green onions, salt, and pepper.
- 2. Heat olive oil in a skillet and drop spoonfuls of the mixture to form fritters.
- 3. Cook until golden brown on both sides, then drain on paper towels.
Frequently Asked Questions (FAQ)
Are canned black-eyed peas healthy?
Yes, they are low in fat, high in protein and fiber, and provide essential vitamins and minerals.
How do I store canned black-eyed peas?
Store unopened cans in a cool, dry place. Once opened, transfer to an airtight container and refrigerate.
Can I eat canned black-eyed peas straight from the can?
Yes, but it's recommended to rinse them to reduce sodium content.
How long do canned black-eyed peas last?
Unopened cans can last for years; once opened, consume within 3-4 days.
What are the nutritional benefits of black-eyed peas?
They are rich in protein, fiber, and essential nutrients like folate and potassium.
Can I freeze canned black-eyed peas?
Yes, you can freeze them after rinsing and draining.
What dishes can I make with black-eyed peas?
They can be used in salads, soups, stews, and even as a side dish.
Are black-eyed peas gluten-free?
Yes, black-eyed peas are naturally gluten-free.