Black-eyed peas, unripe seeds, cooked, organic?

The cowpea ( Vigna unguiculata ), also known as the cow bean, is an excellent source of plant-based protein for hearty soups and stews. The raw seeds are also edible. Organic quality is preferable.

Use in the kitchen

Unripe black-eyed peas are harvested when the pods are still green. At this stage of maturity they are particularly tender and less fibrous. In addition to the raw version, you can cook the young seeds (with or without salt) and serve them as a warm vegetable. After cooking for 10 minutes, the bean seeds still have a tender bite. Depending on your preference, you can also cook the black-eyed peas for longer or shorter periods of time. ¹

However, this only applies to cowpeas, as these can be eaten raw without any danger. Beans of the genus Phaseolus, such as white beans, black beans or kidney beans, contain the poisonous substance phasin. Phasin can be destroyed by heating. Phaseolus beans must therefore be cooked thoroughly in order to reduce the phasin (as well as other antinutrients - see French beans ). It is therefore important to adhere to the recommended cooking time. ² Mature, dried seeds must be soaked before use due to the antinutrients they contain and also cooked for 35 minutes. ¹ More on this in the chapter "Danger - Intolerances - Side Effects".

As a plant-based protein source, cooked black-eyed peas are an ideal ingredient in hearty soups or stews, for example with tomatoes, yellow bell peppers, chili peppers, corn, spinach or chard . The well-known "chili con carne", for which there are many delicious, meat-free alternatives called chili sin carne, can be prepared with black-eyed peas instead of kidney beans . Both types of beans have a slightly sweet taste that goes perfectly with the chopped tomatoes, red onions, corn kernels and soy granules .

Cooked black-eyed peas taste similar to white beans . Both have a nutty, mild taste and a creamy texture. For a bit of variety, you can use black-eyed peas in the British dish baked beans, which usually consists of white beans cooked in tomato sauce.

The cooked cow beans are suitable for preparing patties, falafel or bean burgers . They enrich fresh raw vegetable salads with additionalfiber and protein. They are suitable in Mexican quinoa salad with avocado as an alternative to kidney beans and taste excellent in combination with pumpkin, cucumber and cocktail tomatoes, as well as various green leaf salads, including iceberg lettuce, Batavia lettuce and lamb's lettuce .

Vegan recipe for baked beans with black-eyed peas

Ingredients: 400 g fresh black-eyed peas or alternatively 200 g dried black-eyed peas, 200 g strained tomatoes, 1 tbsp tomato paste, 1 half onion, 1 clove of garlic, 1 tsp vegetable oil (e.g. rapeseed oil ), salt ,pepper .

Preparation: Green, unripe cowpeas can be used immediately, but dried seeds must be soaked in cold water overnight. The next day, drain, rinse and cook in salted water for about 35 minutes until soft. For fresh, raw cowpeas, 10 minutes is enough to cook. Then allow to cool. Finely chop the garlic and dice the onions. Heat oil in a pan and fry the onion, stirring frequently. Then add the garlic and tomato paste. Then add the strained tomatoes and cowpeas. Simmer for another 10 minutes. Season with salt and pepper and serve.

In the original recipe, cane sugar is often used to give the baked beans a sweet note. We recommend leaving out the sugar altogether or replacing it with a little honey or agave syrup .

Vegan recipes with cooked cowpeas can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

Raw cowpeas are relatively difficult to obtain, in contrast to dried ones. The same applies to young, cooked cowpeas. You can buy them in jars and cans all year round . Alternatively, you can buy seeds or young plants and grow them yourself. In Europe and the DA-CH region, cooked black-eyed peas are difficult to obtain outside of exotic supermarkets, online shops and specialty stores. Major retailers such as Coop, Migros, Kaufland, Volg, Edeka, Rewe, Spar, Aldi, Lidl, Denner, Hofer and Billa rarely stock black-eyed peas and if they do, then only as special offers.

Fresh cowpeas are harvested between July and September, depending on when they are sown. ^3,4,5 The harvest time for dried bean seeds, however, shifts to autumn. ²⁸ However, thanks to imported goods, often from Africa, cowpeas are available all year round.

Seeds and seedlings for growing cowpeas at home are available in garden departments or online. For information on growing fresh cowpeas, see the cowpeas (raw) ingredient in the "Growing Your Own" chapter.

The availability of cowpeas varies depending on the size of the store, catchment area, etc. You can find our recorded food prices for the DA-CH countries above under the ingredient image - and by clicking you can see their development at various suppliers.

Storage tips

Home-cooked cowpeas can be stored in an airtight container in the refrigerator for 1-2 days. Preserved cowpeas in jars and cans will keep for several years.

Ingredients - Nutritional values - Calories

Cooked black-eyed peas have 97 kcal/100 g. Per 100 g of beans they contain 3.2 g of protein and 20 g of carbohydrates . The fat content is low at 0.38 g/100g. They have plenty offiber at 5 g/100g. This corresponds to 20% of the daily requirement.

Folic acid occurs in pulses as a precursor in the form of folate (folic acid-active substance group): cooked black-eyed peas contain 127 µg/100g of folate, which corresponds to 64% of the daily requirement. This puts them at about the same level as cooked kidney beans, which contain 130 µg/100g of the vitamin. Raw black-eyed peas contain more folate (168 µg/100g), as the folic acid content decreases when cooked. A particularly rich source of folate is broad beans, which can be eaten raw and contain 423 µg/100g of the water-soluble vitamin. Plenty of folic acid can be found in mung beans (625 µg), borlotti beans (604 µg) and chickpeas (557 µg), but these must be cooked.

Vitamin K is also plentiful at 27 µg/100g. This covers 35% of the daily requirement. A comparable amount is contained in green peas (raw) at 25 µg/100g and germinated alfalfa sprouts at 30 µg/100g. A particularly high amount of the fat-soluble vitamin can be found in lettuce, herbs and fresh vegetables such as kale (705 µg/100g), fresh parsley (454 µg/100g) or chard (830 µg/100g).

The manganese content of cooked black-eyed peas is 0.57 mg/100g, which makes up 29% of the daily requirement. Similar values can be found in raw black-eyed peas (0.56 mg/100g), parsnips (0.56 mg/100g) and horseradish (0.5 mg/100g). Almost 3 times as much manganese can be found in raw broad beans (1.6 mg/100g) and 4 times as much in almonds (2.2 mg/100g). Pine nuts (8.8 mg/100g) and wheat germ (13 mg/100g) contain particularly high levels of the trace element. ⁶

The complete ingredients of cooked black-eyed peas, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Effects on health

How healthy are cowpeas? Cowpeas are considered a nutrient-rich food with a low energy density. They are characterized by a comparatively low fat content and a high total protein content, which is about two to four times higher than in cereals and tubers. ⁷

The bean seeds are ideal for a vegan and vegetarian diet. While not every plant-based protein source contains all essential amino acids in sufficient quantities, the combination of legumes and grains can lead to a balanced amino acid composition. For example, cowpeas contain significant amounts of lysine . The legumes can therefore be combined well with grain-based foods such as millet or spelt, which have lower lysine concentrations. However, grains have plenty of methionine and cysteine amino acids, which are missing in cowpeas. Thus, a balanced diet can adequately cover all essential amino acids. ^8,9

A diet rich in legumes helps reduce the risk of heart disease, lower blood pressure and improve heart rate, according to an American study in the Archives of Internal Medicine . ¹⁰

Beans, including cowpeas, are a good source of soluble and insoluble fiber. ^6,8 High fiber content aids digestion, contributes to optimal gut health, and reduces the risk of colon cancer. Fiber increases stool bulk, stimulates bowel function, and prevents constipation. ^8,11,12 In addition, fiber-rich foods lower blood cholesterol by reducing the reabsorption of bile acids. ^8,11 They also promote a long-lasting feeling of fullness, which helps with weight control. ⁷ For more information, seeour article on fiber .

Black-eyed peas have a low glycemic index (GI) based on their resistant starch and fiber content. Studies show that the GI of cowpeas ranges from 29 to 61, depending on the variety. A low GI is usually below 55. With the exception of one cowpea variety, which had a GI of 61.57, 5 other samples had values below ^55.8 Eating low-GI foods can help prevent obesity, diabetes, cardiovascular disease, and certain types of ^cancer.7 The carbohydrates in cowpeas are absorbed very slowly into the bloodstream, which allows them to keep blood sugar levels stable, making black-eyed peas ideal for diabetics.

The alpha-galactosides contained in cowpeas have health-promoting properties. These include raffinose and stachyose, which belong to the oligosaccharides. These substances have a prebiotic effect that promotes the growth and activity of beneficial bacteria in the intestine and thus supports intestinal health. However, it is important to note that these compounds can also cause flatulence. ^7,13 You can read more details in the chapter "Danger - Intolerances - Side Effects".

Cow beans provide the body with important minerals and vitamins. These include potassium, manganese, calcium and various B vitamins such as folic acid, thiamine and riboflavin . ^6,7,8 Potassium has a positive effect on blood pressure and helps regulate hypertension (high blood pressure), which can reduce the risk of cardiovascular disease in the long term. ¹⁴ Folic acid plays an important role in cell division, new formation and regeneration as well as in blood formation. During pregnancy in particular, a sufficient supply of folic acid is important for the normal development of the fetus. In addition, humans need a sufficient supply of folate for the metabolism of amino acids such as homocysteine. ¹⁵ Vitamin B1 (thiamine) supports the healthy function of the nervous system and energy metabolism. ¹⁶

Secondary plant substances

Many of the health effects of cowpeas can be attributed to the secondary plant substances they contain. Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans. Cowpeas contain the following secondary plant substances, among others: ^9.17

• Isoprenoids
• Polyphenols
• Protease inhibitors

However, it should be noted that the composition of secondary plant substances in cowpeas can vary depending on the variety, time of harvest and growing conditions. Therefore, quantities are only of limited use and should only be understood roughly.

For example, unlike flavonols, which are present in all cowpea varieties, flavanols are only found in certain phenotypes. These compounds are absent in white bean seeds, but they can be found in red and light brown cowpeas. ¹⁷

Cowpeas are an excellent source of various phenols, including phenolic acids, flavonoids, anthocyanins and proanthocyanidins. The polyphenols are mainly concentrated in the seed coat, which makes eating unpeeled seeds particularly advisable. ⁹ The coat has a significantly higher phenol and flavonoid content - up to ten times more than in the interior of the seeds. ⁸

Thermal processes such as moist heat cooking have been shown to have only a limited effect on the profile of these secondary metabolites, so it can be assumed that the health benefits are retained in processed (cooked) cowpeas. ⁹

The antioxidant properties of bean seeds result from the presence of phenolic compounds. These substances act as free radical scavengers and protect the body from oxidative damage and stress. Antioxidants are crucial for preventing degenerative diseases such as arthritis, Alzheimer's and diabetes. Since oxidative stress increases the risk of various types of cancer, phenolic compounds, saponins and phytates provide additional protection against cellular damage and have anti-cancer effects. ⁸

Germination of the beans significantly increases the antioxidant effect of the cowpea seeds. Studies show that the germination process increases the antioxidant capacity by 50–60%. The content of beta-carotene, phenols and flavonoids also increases. On the fifth day of germination in particular, a three-fold higher total phenol content was measured in germinated white cowpeas compared to ungerminated seeds. ⁸

Phenols act as inhibitors of alpha-amylase and alpha-glucosidase, two enzymes that play an important role in regulating blood sugar levels (glucose homeostasis). As a result, cowpeas have antihyperglycemic, antidiabetic and blood sugar stabilizing properties. ^2,8,17 The phenolic compounds also exhibit blood pressure lowering (antihypertensive), anticancer, cholesterol-lowering and anti-inflammatory effects. ^8,17

Studies have shown that the phenols contained in cowpeas can protect human low-density lipoprotein (LDL) from copper-induced oxidation. Oxidized LDL contributes to the development of coronary heart disease by leading to the formation of fatty streaks and thus to atherosclerosis (hardening of the artery walls). In particular, the flavonoid glycosides of quercetin (quercetin 3-O-beta-D-sophoroside, quercetin 3-O-beta-D-glucopyranosyl-(16)-O-beta-D-galactopyranoside) and catechin (catechin 7-O-beta-D-glucopyranoside) show significant inhibition of LDL oxidation. These results highlight the cholesterol-lowering (hypocholesterolemic) potential of cowpeas as natural antioxidants with positive benefits for heart health. ^8.17

Dangers - Intolerances - Side effects

Cowpeas contain anti-nutritional substances (antinutrients) that limit the bioavailability of minerals. The nutritionally inhibiting factors in cowpeas include: phytic acid, tannins, lectins, protease inhibitors (trypsin inhibitors and chymotrypsin), oxalic acid and oligosaccharides. ⁹ A more detailed explanation of the respective anti-nutritional substances can be found under the ingredient cowpeas (raw) .

Study results show that the content of antinutrients varies considerably and, in the case of cowpeas, is proven to depend on the variety. ¹⁷ It is also assumed that young seeds and pods contain lower amounts of antinutrients than mature beans. These assumptions result from studies in which immature cowpea seeds have a lower concentration of trypsin inhibitors than mature seeds. ¹⁸ Current research results show that the content of antinutrients, in this case phytic acid, can be specifically minimized using new breeding lines. ¹⁹

Processing methods such as sprouting, fermenting, peeling and cooking also reduce antinutrients and have a positive effect on the bioavailability of the ingredients. ^7,18

Danger of confusion

Cowpeas come in different colors (phenotypes), including white, cream, green, red, brown, black or spotted. ⁹ They should not be confused with varieties of the common bean ( Phaseolus vulgaris ), which include black beans, kidney beans or white beans . It is essential that common beans are cooked thoroughly to destroy the poisonous phasin! ² Even after cooking, cowpeas and common beans can look similar, which can lead to confusion.

Folk medicine - natural healing

Various West African tribes, such as the Hausa and Yoruba, use the plant for both spiritual and medicinal purposes. The leaves and seeds are used as a poultice to treat skin infections. They chew the leaves to relieve toothache. Charred seeds are applied as a powder to insect bites. The roots are used to treat epilepsy, chest pain, constipation and as an antidote for snake bites. ²⁰

Ecological footprint - animal welfare

The ecological footprint of a food depends on various factors. The type of agricultural production (conventional vs. organic), seasonal, regional, domestic production or import by truck, ship or plane, different types of packaging and whether the goods are fresh or frozen all play a decisive role. ²¹

The Canadian organization HEALabel estimates the _carbon footprint of cowpeas at 0.56 kg CO ₂ eq/kg, but detailed information on the breakdown of this value is missing. ²² For comparison: fresh sugar snap peas have a _carbon footprint of 0.4 kg CO ₂ eq/kg. The value for green beans is 0.8 kg CO ₂ eq/kg and for dried lentils 1.2 kg CO ₂ eq/kg. Pulses produce significantly fewer _carbon emissions than meat: the average ecological footprint of beef is 61.04 kg CO ₂ eq/kg. ²¹

The country of origin plays a crucial role in calculating the ecological footprint. Local and organically grown beans are preferable. This is because imported goods from Africa and Asia have to travel a long distance, which increases transport-related emissions and the _CO2 footprint. For the ingredient pineapple, we explain the influence of the different means of transport, such as ships and aircraft, on the size of the footprint.

The water footprint of cowpeas is 6906 l/kg based on dried seed ^data.22,23 We do not have specific data for immature cowpeas, but it is assumed that they use less water than mature specimens due to their earlier harvest.

Cowpeas are also used as catch crops and as green manure. They are grown before main crops such as millet, corn or cantaloupes because they enrich the soil with organic components. ^24,25,26 In the form of green manure, legumes make an important contribution to ecosystems and agricultural soils. Cowpeas are able to form a symbiotic relationship with nodule bacteria. These bacteria provide the plant with nitrogen, which they fix from the air. The plant therefore requires little or no nitrogen to grow, which means that environmentally harmful nitrogen fertilizers can be dispensed with. ⁷

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), see our article: What does the ecological footprint mean?

Worldwide occurrence - cultivation

The cowpea originates from Africa and is now widespread throughout the world. Cowpeas are grown in Africa, South America, the USA, Mexico, Australia and Asia. They are less common in Europe. They are occasionally found in the Mediterranean region, such as Spain, Italy, Portugal, Greece and Cyprus. ^2.8 Africa, especially Nigeria and Niger, produces the most cowpeas in the world. ⁹

Found in the wild

The cowpea ( Vigna unguiculata ) comprises 13 officially recognized subspecies. ²⁰ These include the two cultivated bean species, the catjang bean ( Vigna unguiculata ssp. cylindrica ) and the asparagus bean ( Vigna unguiculata ssp. sesquipedalis ). Vigna unguiculata ssp. unguiculata refers to the cultivated cowpea, while the subspecies ssp. dekindtiana and ssp. menensis are considered related wild forms. ^20,27

Cultivation - Harvest

The cowpea is an annual plant with various growth forms: it can grow upright, hanging, climbing or bushy. ^4,9 Its roots are pole-like, with extensive lateral roots that spread out on the soil surface. Similar to the asparagus bean, the cowpea shows a high heat and drought tolerance. ⁹

The leaves are alternate and usually three-parted, except for the first pair of leaves, which are opposite and basal. Their shape varies from linear-lanceolate to ovate. The flowers are white, yellowish, pale blue or violet and appear in racemose inflorescences. Typically, the pods of the cowpea are long, slender and slightly curved. Young pods are green and turn brownish as they ripen. The pods are 20-30 cm long and contain small seeds. ⁹

Cowpeas can also be grown in your own garden. You can find out more about this under the ingredient cowpeas (raw) .

Further information

The cowpea belongs to the subfamily Faboideae within the legume family Fabaceae . It belongs to the genus Vigna, which includes about 100 subtropical species that are mainly found in Africa and Asia. Nine of these species have been domesticated, two of them in Africa and seven in Asia. The African Vigna includes the Cowpea ( Vigna unguiculata ) and the Bambara peanut ( Vigna subterranea ). The Asian Vigna is divided into the mung bean ( Vigna radiata ), the urd bean ( Vigna mungo ), the moth bean ( Vigna aconitifolia ), the azuki bean ( Vigna angularis ), the rice bean ( Vigna umbellata ) as well as Vigna trilobata and Vigna reflexo-pilosa . ²⁸

Alternative names

The bean is also called cowpea, black-eyed bean and snake bean. Other names are cowpea, cowpea bean or cow gram. Many of these names are due to the characteristic black spot around its white navel, which looks like an eye. In English it is known as cowpea, black-eyed pea, bachapin bean, southern pea, crowder pea, China pea and cow gram. ⁹