Beans - Cowpea

Cowpea Overview

Cowpea, also known as black-eyed pea or Vigna unguiculata, is a leguminous plant grown for its edible seeds and pods. Originating from Africa, cowpea is a staple in many cuisines due to its rich flavor and high nutritional value. The beans are typically oval-shaped with a distinctive black spot, and they are often used in various dishes around the world.

Nutritional Value of Cowpea (per 100g):

• Calories: 336 kcal
• Carbohydrates: 60 g
• Dietary Fiber: 25 g
• Protein: 23 g
• Fat: 0.8 g
• Vitamin A: 16 µg (2% of the daily recommended intake)
• Vitamin C: 1.7 mg (3% of the daily recommended intake)
• Folate: 128 µg (32% of the daily recommended intake)
• Iron: 3.4 mg (19% of the daily recommended intake)
• Potassium: 356 mg

Health Benefits of Cowpea:

1. High in Protein: Excellent source of plant-based protein, beneficial for vegetarians and vegans.
2. Rich in Fiber: Promotes digestive health and can aid in weight management.
3. Heart Health: Low in fat and high in fiber, cowpeas may help lower cholesterol levels.
4. Antioxidant Properties: Contains various antioxidants that help combat oxidative stress.
5. Supports Blood Sugar Control: May help in regulating blood sugar levels, beneficial for diabetics.

How to Eat Cowpea:

• Cooked: Boil or steam cowpeas and add to salads or main dishes.
• In Soups: Use in various soups and stews for added protein and flavor.
• In Salads: Toss cooked cowpeas with fresh vegetables for a nutritious salad.
• Dried: Grind dried cowpeas into flour for baking or thickening sauces.

Recipes Using Cowpea

Indian Recipes

1. Cowpea Curry (Lobia Masala)

• Ingredients:
  • Cowpeas: 1 cup (soaked overnight)
  • Onion: 1, finely chopped
  • Tomato: 1, chopped
  • Ginger-garlic paste: 1 tsp
  • Green chili: 1, chopped
  • Oil: 2 tbsp
  • Turmeric powder: 1/2 tsp
  • Garam masala: 1 tsp
  • Salt: to taste
  • Fresh coriander: for garnish
• Method:
  1. Cook soaked cowpeas in water until tender; drain and set aside.
  2. Heat oil in a pan; add onions and sauté until golden.
  3. Add ginger-garlic paste, green chili, and tomatoes; cook until soft.
  4. Stir in cooked cowpeas, turmeric, garam masala, and salt; simmer for 10 minutes.
  5. Garnish with fresh coriander before serving.

2. Cowpea Salad

• Ingredients:
  • Cowpeas: 1 cup (cooked)
  • Cucumber: 1, diced
  • Tomato: 1, diced
  • Red onion: 1/2, finely chopped
  • Lemon juice: 2 tbsp
  • Olive oil: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine cooked cowpeas, cucumber, tomato, and onion.
  2. Drizzle with lemon juice and olive oil; season with salt and pepper.
  3. Toss well and serve chilled.

3. Cowpea Sundal (South Indian Snack)

• Ingredients:
  • Cowpeas: 1 cup (soaked and boiled)
  • Coconut: 1/4 cup, grated
  • Mustard seeds: 1 tsp
  • Curry leaves: a few
  • Green chili: 1, chopped
  • Oil: 1 tbsp
  • Salt: to taste
• Method:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add curry leaves, green chili, and sauté for a minute.
  3. Add boiled cowpeas and salt; mix well.
  4. Stir in grated coconut and cook for another 2-3 minutes.

4. Cowpea Porridge

• Ingredients:
  • Cowpeas: 1 cup (soaked overnight)
  • Water: 4 cups
  • Salt: to taste
  • Green chili: 1, chopped (optional)
  • Ginger: 1-inch piece, grated
• Method:
  1. Cook soaked cowpeas with water until soft and mushy.
  2. Add salt, green chili, and ginger; stir well.
  3. Serve hot as a porridge.

5. Cowpea Dosa

• Ingredients:
  • Cowpeas: 1 cup (soaked for 4 hours)
  • Rice: 1 cup (soaked for 4 hours)
  • Ginger: 1-inch piece
  • Salt: to taste
  • Oil: for cooking
• Method:
  1. Grind soaked cowpeas, rice, and ginger to a smooth batter.
  2. Add salt and mix well; let it ferment for a few hours.
  3. Heat a non-stick pan; pour a ladleful of batter and spread into a thin circle.
  4. Drizzle oil around the edges and cook until crispy; flip and cook the other side.

Non-Indian Recipes

1. Cowpea Soup

• Ingredients:
  • Cowpeas: 1 cup (soaked)
  • Onion: 1, chopped
  • Carrot: 1, diced
  • Celery: 1 stalk, diced
  • Vegetable broth: 4 cups
  • Olive oil: 2 tbsp
  • Thyme: 1 tsp
  • Salt and pepper: to taste
• Method:
  1. Heat olive oil in a pot; add onion, carrot, and celery; sauté until soft.
  2. Add soaked cowpeas, broth, thyme, salt, and pepper; simmer for 30 minutes.
  3. Blend if desired for a creamy texture; serve hot.

2. Cowpea Stir-Fry

• Ingredients:
  • Cowpeas: 1 cup (cooked)
  • Bell pepper: 1, sliced
  • Broccoli: 1 cup, florets
  • Soy sauce: 2 tbsp
  • Garlic: 2 cloves, minced
  • Sesame oil: 1 tbsp
• Method:
  1. Heat sesame oil in a pan; add garlic and sauté.
  2. Add bell pepper and broccoli; stir-fry until tender.
  3. Add cooked cowpeas and soy sauce; mix well and cook for another 2 minutes.

3. Cowpea Tacos

• Ingredients:
  • Cowpeas: 1 cup (cooked)
  • Taco shells: 4
  • Lettuce: 1 cup, shredded
  • Tomato: 1, diced
  • Avocado: 1, sliced
  • Salsa: for topping
• Method:
  1. Fill taco shells with cooked cowpeas, lettuce, tomato, and avocado.
  2. Top with salsa and serve immediately.

4. Cowpea Hummus

• Ingredients:
  • Cowpeas: 1 cup (cooked)
  • Tahini: 1/4 cup
  • Lemon juice: 2 tbsp
  • Garlic: 1 clove
  • Olive oil: 2 tbsp
  • Salt: to taste
• Method:
  1. In a food processor, blend cooked cowpeas, tahini, lemon juice, garlic, olive oil, and salt until smooth.
  2. Serve with pita bread or vegetable sticks.

5. Cowpea Salad Bowl

• Ingredients:
  • Cowpeas: 1 cup (cooked)
  • Quinoa: 1 cup (cooked)
  • Cucumber: 1, diced
  • Cherry tomatoes: 1 cup, halved
  • Feta cheese: 1/2 cup, crumbled
  • Olive oil: 2 tbsp
  • Balsamic vinegar: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a large bowl, combine cooked cowpeas, quinoa, cucumber, cherry tomatoes, and feta cheese.
  2. Drizzle with olive oil and balsamic vinegar; season with salt and pepper.
  3. Toss well and serve chilled.

Cowpea is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!