Health benefits of Cowpeas


Health benefits of CowpeasBlack eyed pea also known as as cowpeas, lobia or even lobiya or chawli in Hindi, bobbarlu in Telugu. It really is little gentle textured oval creamy white bean having a black eye. This particular bean is accessible as fresh or even dried bean and could be utilized for preparing soups and several side dishes. It is really an outstanding method to obtain fiber, folate along with a excellent supply of iron and it has numerous health advantages in addition to essential minerals and vitamins.

The organic title of the black eye pea or even beans is Phaseolus Aureus. Black eye beans are distinctive simply because they flavor fantastic with virtually no spices. They might be cooked as dal or simply boiled to a thick consistency and also combined with diced tomatoes, onions and salt for the snack. It really is a subspecies of the cowpea and cultivated throughout the world because of its medium-sized edible bean.

Health benefits of Cowpeas

Cowpea which is also referred to as black eyed pea is among the much recognized beans along with lots of benefits. Only the fact, that cowpea is among the legumes and lentils categories provides you with an idea in regards to the benefits that it may bring along. This particular oval shaped bean with a black eye on top is something which you may have certainly seen, but the proven fact that just a number of individuals are aware of the advantages it has it a significant discouraging factor. Together with a great taste and flavours, cowpea had loads of nutrients which are required for the body. Which means that there are several health advantages that will follow with the use of these beans in the daily diet. Listed below are some popular health benefits of consuming Cowpea-

1. Subordinates cholesterol level

Cowpeas are well known because of their capability to reduce the plasma cholesterol within your body. This really is aided by them being recognized like an excellent method of obtaining proteins as well as dietary fibers, and it has a comparatively lower glycemic index. Should the cholesterol level of the body just isn’t managed to the beneficial value, it might lead to serious side effects.

2. Rich anti-oxidants

This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of cowpeas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3. Component of weight loss diets

Cowpeas can verify as a good accessory for the weight loss diets due to various reasons. First it features a reduced power of sodium within it and therefore retains an ideal health level. Next this particular vegetable will become the reason behind minimal fat consumption and also resultantly aids weight reduction. Last although not the least, it includes totally no cholesterol, and therefore is advantageous for the heart too.

4. Great for diabetic conditions

Apart from the outlined health advantages, additionally it is verified to be effective at assisting diabetic problems. The fiber content of the veggie is both higher and in addition has become soluble, as a result it helps the body in subordinating the chance of diabetes. Flavonoids contained in cowpeas also defend against cardio vascular conditions.

5. Best for the stomach

This particular veggie is well known because of its optimistic effect of dealing with problems associated with the stomach, pancreas as well as spleen. In addition it has been confirmed to be useful in reducing blockages or even discomfort related to urination problems. Additionally, it calms the working of bowel in your body.

6. Low in Fat and Calories

Black-eyed peas really are a low-fat as well as low-calorie food items, which makes them a nutritious accessory for a weight-loss diet plan. Canned types differ in content, yet a 1/2 cup of black-eyed peas is usually lower than 100 calories and has about 1 g of fat. A diet which is lower in fat and calories can help you slim down, avoids putting on weight and safeguards you from numerous health problems, which includes cardiovascular disease, diabetes and also depressive disorders.

7. Removes Free Radicals

Cowpeas, particularly the creamy white, light brown, black and red ones, are loaded with anti-oxidant agents – vitamin A as well as vitamin C. As a result, usage of these types of beans might help us eliminate harmful free-radicals, which could ultimately prevent the development of cancerous cells.

8. Treats Cardiovascular Ailments

The secondary metabolites flavonoids contained in cow peas may also be super efficient at dealing with numerous cardiovascular issues. By including the veggie within your regular diet, you can certainly decrease the potential risks of creating numerous heart diseases.

9. Lignin Content Keeps Fatal Diseases Away

One additional component present in cowpeas is lignin. It really is essentially a group of phytoestrogens which keep a number of fatal diseases just like cancer (some specific types), stroke, hypertension, osteoporosis, etc. away.

10. Protect from infections

As being a great source of anti-oxidants just like vitamin A, cowpeas play an important role within the protection against a variety of illnesses. The intake of this legume really helps to maintain optimal health since it assists remove numerous toxic compounds and oxygen free-radicals through the body.

Benefits of Cowpea for Skin

1. Delays Signs of Aging

As mentioned previously, cowpeas are full of anti-oxidants. They consist of vitamin A and vitamin C, that are two most appropriate components for the skin. Both these can protect against our skin cells from getting damaged by free-radicals. They could repair the skin and replenish it appropriately. The anti-oxidative qualities of cowpeas also eliminate numerous signs of ageing just like wrinkles, spots, etc. As a result, we obtain smooth, healthy as well as glowing skin.

2. Keeps Skin Healthy

The high protein content of cowpeas is additionally great for the skin. It speeds up the entire process of skin repair helping to keep it healthy.

Benefits of Cowpea for Hair

Offers Health & Shine to Hair:Just as one outstanding source of antioxidants, cowpea is pretty efficient for the hair too. From maintaining the health of our tresses to make them shiny, these types of small beans can do nearly each and everything.

1. Fights Hair Loss

Cowpeas act as an excellent solution for hair loss. If you suffer from  the problem of regular hair loss, increasing the consumption of cowpeas may help you combat it considerably.

2. Boosts Hair Growth

With the aid of cowpeas, you may also facilitate the development of the hair to a great extent. The vegetable has lots of protein, that is probably the most essential aspects of our hair. Therefore, regular usage of it may raise the amount of protein within our body which help our hair grow faster.

More about Cowpeas

Introduced during the early Eighteenth century through the old world towards the southern United States, it is now a standard feature of southern cooking as well as an essential catch crop, soil enhancer. Cowpea can also be occasionally known as the China bean and is also cultivated commercially in India and China and also as a higher protein subsistence crop within Africa.

Black eyed peas are incredibly drought resistant and also extreme watering ought to be definitely avoided. People think that consuming black eyed peas on the New Year’s Day is believed to have prosperity in west countries as documented within the Babylonian Talmud. In the United States, the very first Sephardi Jews arrived at Georgia within the 1730s, and also have lived there continually. The Jewish practice was evidently adopted by non-Jews at about the time of the American Civil War.

History of Cowpeas

Cowpea (Vigna unguiculata L. Walp.), a yearly legume, is additionally known as southern pea, black eye pea, crowder pea, lubia, niebe, coupe or even frijole. Cowpea originated from Africa and is also broadly cultivated in Africa, Latin America, and Southeast Asia as well as in the southern United States. It really is mainly utilized like a grain crop, for animal fodder, or even like a veggie. A brief history of cowpea dates to historic West African cereal farming, Five to six thousand years back, exactly where it absolutely was strongly linked to the growing of sorghum and pearl millet.

Worldwide cowpea manufacturing has grown significantly within the last Twenty five years. United States manufacture of dry cowpea has dropped from 3/4 million acres to a few thousand over the same period. The black-eyed cowpea type is cultivated mainly in California and is also promoted as California black-eyed peas.

Types of Cowpeas

Cowpeas can be found in a variety of types. Several well-known types are outlined below-

1. Black Eye and Purple Eye

Black Eye and Purple EyeThis particular variety could be recognized through the moderate taste and also the vibrant colored shelled peas. Its white hilum is generally encompassed by pink, black or light red colorization.



2. Cream cowpea

Cream cowpeaThis specific variety could be recognized by its attractive cream color. It can be identified by the notable deficiency of the ‘eye’ or even the hilum through the seed.



3. Clay cowpea

Clay cowpeaThis variety is available in seeds which are pretty much kidney designed. It is almost always dark brown colored.



4. Crowder cowpea

Crowder cowpeaSince the title indicates, the seeds of the variety are carefully crowded or even compacted within the pods. They’re round or even globular in form.



5. Brown Eye cowpea

This kind of variety can be found in various sizes and could be recognized through the green to purple colored pods. These types of sensitive peas include a taste which is characteristic and also sensitive.

Nutritional value of cowpeas

The nutritional values of about one half cup of black eyed peas (approx. 83.5 grams) of raw black eyed peas are:

Nutrients Amount
Calcium  71 mg
Calories  286 g
Carbohydrates  49.80
Fiber  8.9 g
Folate  534 mcg
Iron  8.31 mg
Magnesium  278 mg
Niacin  2.334 mg
Pantothenic Acid  1.262 mg
Phosphorus  366 mg
Potassium  1148 mg
Protein  19.91 g
Riboflavin  0.142 mg
Sodium  48 mg
Thiamin  0.568 mg
Total Fat  1.73 g
Vitamin A  28 IU
Vitamin B12  0 mcg
Vitamin B6  0.301 mg
Vitamin C  1.3 mg
Water  9.23 g
Zinc  5.10 mg

Ways to Cook Cowpeas

There are a number of cowpea recipes owned by different parts of the entire world. However, so as to cook the seeds you need to dip them over night in the bowl of water. You mustn’t forget to clean the peas effectively just before soaking them. After that, the soaked cowpeas are steamed or cooked in the pressure cooker appropriately in the appropriate amount of water.

Curried cowpea recipe is probably the most widely used as well as devoured recipes, around the world. By adding Chillies, onions as well as tomatoes further improves the taste of the peas.

A number of the mouth-watering cowpea dishes are listed below:

Moroccan black Eyed Peas

South African Samp

Cowpea Uses

The use of this legume includes numerous areas whether it is cookery, therapeutic and many more.

Culinary Uses

  • At its very first stage, the green cowpeas are savored like a hearty green vegetable dish by individuals all over the world. It may also be canned or even frozen.
  • The mature as well as dry cowpeas may also be soaked and prepared like a main dish or are usually utilized as salad fillings.
  • These protein rich peas get higher amino acid content, which makes them perfect like a nutritional supplement to cereals
  • Cowpeas are traditionally used just as one ingredient and also flavor booster in a number of dishes.

Medicinal Uses

  • Apart from being abundant with proteins, these types of legumes may also be loaded important vitamins and minerals which are important for great health.
  • Regular usage of cowpeas tones the spleen, therefore improving the manufacture of cells which enhance immune responses of the body.
  • Consuming these types of legumes can easily stimulate the entire process of urination and in addition offer rest from leucorrhea.
  • Cowpeas may also be great for the stomach and also the pancreas.

Other Uses

  • The cowpea plant has the ability to repair atmospheric nitrogen with the aid of its root nodules. As a result you can use it as an outstanding manure crop.
  • This plant additionally allows for erosion control.
  • This shade tolerant plant is perfect for use as an intercrop along with millet, maize, cotton and sugarcane.
  • These legumes work as livestock feed in numerous regions of the entire world. In fact they’re desired as the only accessible and high quality legume hay.

Recipe of Cowpea

1. Moroccan Black-Eyed Peas

Moroccan Black-Eyed Peas






  • 1 1/2 cups dried black-eyed peas (cowpeas)
  • 1 onion, chopped
  • 1 (8 ounce) can tomato sauce
  • 1/2 cup olive oil
  • 1/4 cup chopped fresh cilantro
  • 3 cloves garlic, finely chopped
  • 1 1/2 teaspoons salt
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons sweet paprika
  • 1 teaspoon ground ginger
  • 1/4 teaspoon cayenne pepper
  • 3 1/2 cups water, or more if needed


  1. Place black-eyed peas in a huge container and cover along with numerous inches of cool water; let stand for 8 hours to overnight. Drain and rinse peas.
  2. Mix peas, onion, tomato sauce, olive oil, cilantro, garlic, salt, cumin, paprika, ginger, and cayenne pepper in the stockpot; pour 3 1/2 cups water over pea mixture. Bring water to a boil, reduce heat to low, cover pot, and simmer, stirring from time to time and adding more water if sauce will get too thick, till peas are tender, about 1 1/2 hours.

2. Sri Lankan Cowpea Curry with Coconut Paste

Sri Lankan Cowpea Curry with Coconut Paste






  • Cowpea 1 cup (soaked in water for at least 4-5 hours)
  • ½ medium sized onion
  • 1 sprig Curry leaves
  • 1/2 cup fresh grated coconut
  • 2 tspn red chili powder
  • 1 tspn raw curry powder
  • ½ tspn turmeric powder
  • ¼ tspn fenugreek seeds
  • Piece of cinnamon
  • ½ cup of thick coconut milk
  • Salt to taste


  1. First cook soaked cowpea well also it ought to be easily crushed.
  2. Drain water & keep aside.
  3. Toast fresh coconut until golden brown. Also dry roast the spices and chili powder. Grind roasted spices, chili and toasted coconut in a fine paste.
  4. In a cooking pot, add cooked cowpea, onion, curry leaves and also the coconut paste. Add cinnamon piece too. Add coconut milk to this and blend well.
  5. Then simmer in low heat until all mix well and oil separates.
  6. Adjust salt as per taste.
  7. Remove from heat and serve along with plain rice.

3. Cowpeas Sundal

 Cowpeas Sundal






  • 1 Cup Karamani | Cowpeas
  • 1/4 Cup fresh grated coconut

To Temper

  • 1 Tbsp Coconut Oil
  • 1 tsp Mustard seeds
  • 1 Stem curry leaves, torn
  • 1 Red chilli (1)
  • 1/2 Tbsp Urad dal
  • 1/2 Tbsp Channa Dal
  • 1 Tbsp Curry powder (2)


  1. Pressure cook the cowpeas with salt added for around two whistles. Drain the water whilst keeping aside.
  2. Heat oil in the pan. Once it is hot, add some mustard seeds and let it splutter.
  3. Then add the curry leaves, red chillies, asafoetida and channa dal. Provide a quick stir for few seconds and then add the urad dal.
  4. Once the dal starts browning, add the cooked cowpeas, coconut, curry powder and stir it well for the minute. Turn off and serve warm.

4. Pumpkin and  cowpea in coconut gravy

Pumpkin and cowpea in coconut gravy






  • Pumpkin (cubed) : 1 cup
  • Cow pea: 1/2 cup
  • Turmeric powder : 1/4 tspn
  • Chilly powder : 1/2 tspn
  • Salt

To grind

  • Coconut (grated) : 1/2 cup
  • Cumin sees: 1/2 tspn
  • Garlic : 1 clove(optional)
  • Green chilly : 3

To temper

  • Mustard seeds : 1/4 tspn
  • Dry red chilly : 2
  • Grated coconut:3 tblspn
  • Curry leaves : 2 springs
  • Coconut oil


  1. Soak cow pea over night and pressure cook it with salt turmeric powder and red chilly powder.
  2. Once the pressure settles add cubed pumkin pieces and cook up until the pumpkin turns soft.
  3. Now grind all of the ingredients listed under “to grind”.Don’t add more water to grind .
  4. Mix the ground paste with cooked pumkin and cowpea.The gravy should be thick.
  5. Heat the pan with oil and add mustard .When it begins to splutter add dry red chilly and curry leaves.
  6. Now add grated coconut and fry it till it turn golden brown in colour
  7. Pour it on the erissery.
  8. Sprinkle little oil over the curry
  9. Yummy kerala erissery is ready

Side Effects of Cowpeas

There aren’t any negative effects experienced because of consumption of these types of nutritious legumes. However, you are usually suggested to talk to a diet professional in case you have any kind of uncertainties.