All about black eyed beans, its nutrition, benefits and how to cook them. Black eyed beans come under legume family. I will share few recipes which i usually make, easy everyday recipes.
Black eyed peas or beans also known as cow peas, which are cultivated through out the world. This is one of the old grown legume in the world. This legume is cultivated all over the world, it also fix nitrogen to soil and also have many nutritional benefits.
In India, this legume is widely consumed and each part of the country have their own way of preparation. In the season of these beans, we use fresh beans to make curry, fritters, or just boil and consume. Off season, we use dried ones which are available in market easily.
In Karnataka they are called alsande kalu and used in the preparation of huli, a popular type of curry. In Tamil Nadu, they are called karamani or thattapayaru and used in various recipes, including being boiled and made into sundal .In Andhra Pradesh they are known by the name alasandalu and are used for variety of recipes most popularly for vada and curries. In Kerala, they are a part of the Sadhya dish, Olan. In North India, black-eyed peas are called lobia or rongi and cooked like daal, served with boiled rice.
Nutritional benefits
Black eyed beans have lot of nutritional benefits. One cup of cooked black eyed beans contains:
- 160 calories
- 33.5 grams carbs
- 0.6 grams fat
- 5.2 grams protein
- 11 grams fiber
- 5.3 grams sugar
- Folate : 52% of daily value
- Iron : 10% of daily value
- Calcium : 16% of daily value
- Copper : 24% of daily value
Because of all these nutritional benefits, it is recommended to include black eyed beans in our daily diet. These are very easy to cook and also very tasty.
Health benefits
Black eyed beans have lot of health benefits
Promotes digestion
Black eyed beans are great source of fiber, which increases digestion and improves digestive health. Increase intake of fiber reduces constipation.
Support weight loss
Black eyed beans contain complex carbohydrates. It takes more time to process, so it feels fuller for a long time when we consume these beans. Hence, it assists to maintain a healthy weight.
Pregnancy Health
One serving of black eyed beans consists of 52% of daily value of folate, which is an important B vitamin required during pregnancy.
How to include black eyed beans in our diet
It is very easy to include black eyed beans in our diet. I am sharing some of my every day recipes, which are very simple to cook.
Black eyed beans fritters/ Alasanda vada
Alasanda vada is a simple and tasty snack recipe made using black eyed beans and few ingredients. It is a south indian dish mostly made in Andhra Pradesh. Read more…
Black eyed beans pulao
This dish is similar to any other pulao we make which is made using black eyed beans. This dish is very simple, tasty and an easy lunch box recipe. Read more..
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