11 Health benefits of pigeon peas

Pigeon peas, also known as "toor dal" in India and "gandules" in the Caribbean, are small, round legumes that have been cherished for centuries across continents. While they may not be as renowned as some of their leguminous cousins, pigeon peas are stepping into the spotlight for their remarkable contributions to well-being.

What are Pigeon Peas?

Pigeon peas, scientifically known as Cajanus cajan, are a type of legume that belongs to the family Fabaceae. They are also commonly known as "toor dal" in India, "gandules" in the Caribbean, and "congo pea" in some regions.

What does Pigeon Peas Look Like?

Pigeon peas are small, round, and typically yellow or beige in color. They are roughly the size of a small pea.

What do Pigeon Peas taste Like?

Pigeon peas have a mildly nutty and earthy flavor. They are not overpowering in taste, which makes them versatile and easy to incorporate into various recipes. Their flavor is often described as subtle and pleasant.

Nutritional Value of Pigeon Peas

Pigeon peas, often consumed as a staple food in many regions, provide a range of essential nutrients. Here's the approximate nutritional value of cooked pigeon peas (per 100 grams):

• Calories: 139 calories
• Carbohydrates: 25.6 grams
• Dietary Fiber: 4 grams
• Protein: 7.2 grams
• Fat: 1.5 grams

Health Benefits of Pigeon Peas

 Here are some of the health benefits associated with pigeon peas:

1. Rich Source of Plant-Based Protein

Pigeon peas are a valuable source of plant-based protein, making them an excellent option for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall bodily function.

2. Dietary Fiber

Pigeon peas contain dietary fiber, which aids in digestion, promotes regular bowel movements, and helps prevent constipation. Fiber also supports heart health by lowering cholesterol levels.

3. Vitamins

Pigeon peas are rich in various vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, and folate (vitamin B9). These vitamins are crucial for energy metabolism, nervous system function, and the formation of red blood cells.

4. Minerals

Pigeon peas provide essential minerals such as iron, magnesium, potassium, and copper. Iron is necessary for oxygen transport in the blood, while magnesium and potassium contribute to muscle and nerve function.

5. Antioxidant Properties

Pigeon peas contain antioxidants like vitamin C and flavonoids, which help combat free radicals in the body. Antioxidants may reduce the risk of chronic diseases and support a healthy immune system.

6. Heart Health

The fiber, potassium, and low saturated fat content in pigeon peas contribute to heart health. These factors can help lower blood pressure, reduce the risk of cardiovascular diseases, and improve overall heart function.

7. Weight Management

The combination of protein and dietary fiber in pigeon peas can promote feelings of fullness and satiety, which may aid in weight management and appetite control.

8. Bone Health

The presence of minerals like magnesium and copper in pigeon peas is essential for maintaining healthy bones and preventing conditions like osteoporosis.

9. Blood Sugar Control

The dietary fiber in pigeon peas can help regulate blood sugar levels, making them a beneficial food choice for individuals with diabetes or those looking to manage their blood sugar.

10. Digestive Health

The fiber content in pigeon peas supports a healthy digestive system by preventing constipation and promoting regular bowel movements.

11. Reduced Risk of Chronic Diseases

Regular consumption of legumes like pigeon peas has been associated with a reduced risk of chronic diseases, including heart disease, diabetes, and certain types of cancer.

How to Cook Pigeon Peas

Cooking with pigeon peas is quite versatile, as they can be used in various dishes, from soups and stews to rice-based dishes and salads. Here's a basic guide on how to cook with pigeon peas:

Ingredients

• Pigeon peas (dried or canned)
• Water (for soaking and cooking, if using dried pigeon peas)
• Seasonings and spices (to taste)
• Vegetables, meat, or other ingredients (depending on the dish)

Cooking with Dried Pigeon Peas

1. Soaking: If you're using dried pigeon peas, start by rinsing them thoroughly to remove any dirt or debris. Then, soak the dried pigeon peas in water for several hours or overnight. This softens them and reduces cooking time. Change the soaking water a couple of times if possible.
2. Boiling: Drain the soaked pigeon peas and place them in a large pot. Add enough fresh water to cover the peas by about an inch. You can also add seasonings like salt, garlic, bay leaves, or thyme at this stage to infuse flavor. Bring the water to a boil, then reduce the heat to a simmer. Cook until the pigeon peas are tender, which can take 30 minutes to 1 hour, depending on how long you soaked them and their freshness. Check the peas periodically for doneness.
3. Using in Dishes: Once cooked, you can incorporate the pigeon peas into various dishes. Here are a few ideas:

• Rice and Peas: Combine cooked pigeon peas with rice, coconut milk, and seasonings to make a classic Caribbean rice and peas dish.

• Stews and Curries: Add cooked pigeon peas to meat or vegetable stews and curries for added flavor and nutrition.

• Salads: Use cooked and cooled pigeon peas in salads with fresh vegetables and herbs.

Cooking with Canned Pigeon Peas

If you're using canned pigeon peas, you can skip the soaking and boiling steps. Simply rinse the canned pigeon peas under cold water to remove excess sodium, and they are ready to use in your chosen recipe.

How long should you Soak Pigeon Peas?

Soaking pigeon peas is an essential step when working with dried pigeon peas, as it helps soften them, reduce cooking time, and improve their texture. You should soak pigeon peas for 2 to 4 hours to get them soft enough.

Where to buy Pigeon Peas?

Many grocery stores and supermarkets, especially those serving diverse communities or specializing in international foods, sell pigeon peas. You can find them in the canned or dried legume section.

If you have difficulty finding pigeon peas locally, consider shopping online through retailers or e-commerce platforms, stores like our African Food Store.

Pigeon peas offer a rich source of plant-based protein, fiber, vitamins, and minerals, making them a valuable addition to a balanced diet. From promoting heart health to supporting digestion and contributing to sustainable agriculture, these tiny wonders have a significant role to play in our well-being.

So, the next time you savor a hearty bowl of dal, indulge in a plate of rice and peas, or relish a comforting stew with pigeon peas, you're not only treating your taste buds but also nourishing your body.