Description

White cowpeas (White Lobia):

They are nutritious legumes that offer a range of health benefits and are versatile in various culinary applications, contributing to a balanced and healthy diet.

Description:

• Appearance: Small to medium-sized beans with a creamy-white color.
• Texture: Firm and slightly creamy when cooked.
• Taste: Mild flavor with a nutty undertone.

Nutritional Benefits (per 100g cooked White Cowpeas)

• Calories: Approximately 130 kcal
• Carbohydrates: 23 g
• Dietary Fiber: 6 g
• Protein: 8 g
• Fat: 0.6 g
• Vitamin A: 0 IU (0% DV)
• Vitamin C: 2 mg (3% DV)
• Folate: 190 µg (48% DV)
• Iron: 2.1 mg (12% DV)
• Potassium: 310 mg (7% DV)

Health Benefits

1. Rich in Protein:
   • Supports muscle repair and growth, essential for overall body function.
2. Good Source of Fiber:
   • Promotes digestive health and helps maintain healthy cholesterol levels.
3. Vitamins and Minerals:
   • Folate: Important for cell division and DNA synthesis.
   • Iron: Essential for oxygen transport in the blood.
   • Potassium: Helps regulate blood pressure and fluid balance.
4. Antioxidant Properties:
   • Contains antioxidants that help protect cells from damage caused by free radicals.
5. Low Glycemic Index:
   • Helps manage blood sugar levels, making them suitable for diabetic diets when consumed in moderation.

Culinary Uses

• Curries: Commonly used in Indian and African cuisines, especially in dal and curry preparations.
• Salads: Adds texture and nutritional value to salads.
• Stews and Soups: Used in hearty stews and soups for added protein and flavor.
• Side Dishes: Served as a side dish with rice or bread.

Cooking Tips

• Preparation: Soak overnight to reduce cooking time and improve digestibility.
• Cooking: Boil until tender (about 30-45 minutes) or use a pressure cooker for faster cooking.
• Seasoning: Enhance flavor with spices like cumin, coriander, turmeric, and garam masala.

Storage

• Dried Beans: Store in a cool, dry place in an airtight container for up to a year.
• Cooked Beans: Refrigerate in a sealed container for up to 3 days or freeze for longer storage.