Several times during the year, you will find black-eyed peas in your CSA box. Sometimes they are green (not dried) and still in their brown pods. Other times they will be dried and shucked. Black-eyed peas are a wonderful legume full of nutritional value.
Cooking Recommendations For The Dried Pea
- In a soup pot add 3 cups of water for each cup of dried peas.
- Either simmer the peas on the stove for 45 minutes to one hour.
- When they are tender, they are ready to eat or use in recipes.
About Fresh Black-Eyed Peas:
If you’re new to fresh black eyed peas, don’t be alarmed by their outer appearance, the goodness is on the inside.
The outer sheaths can get moldy when refrigerated in a plastic bag but the peas inside will still be edible. But who wants to deal with moldy pods, right? We recommend shucking them right out of the CSA box. If you don’t plan on using them right away, then, after shucking, place the peas in a jar with filtered water, cover and refrigerate until ready to use, but not for more than a few days.
Shucking Made Easy
- Lay the pods out to dry in a well ventilated, warm area for about an hour.
- When the outer sheaths are mostly dry, snip one end and split open.
- Do this over a bowl to catch the peas.
- Some of the pods may be slightly green and will take a little more effort. This process is called shucking.
- The color of the peas will vary from light green to a creamy beige.
- boil a quart of filtered, salted water.
- Add the shucked peas, bring to a boil, lower the heat, cover and simmer for 10-15 minutes or until tender.
- Drain and use in your favorite recipe.
- saute onion, garlic, chopped tomato, dried oregano and fresh or dried basil.
- Add the cooked peas and salt to taste. Simple but delicious.
About black-eyed peas:
- One 1/2 cup of cooked black-eyed peas contains 100 calories.
- These calories come from about 30 percent protein and 70 percent carbohydrates.
- According to the Dietary Guidelines for Americas, black-eyed peas and other legumes can count as either a serving of protein or a serving of vegetables.
- You can eat black-eyed peas as a side dish or add them to soups and salads for extra protein and fiber.
- Black-eyed peas contain no fat, cholesterol or sodium.
- Black-eyed peas are an excellent source of carbohydrates, especially fiber.
- One ½-cup serving of cooked peas contains 18 g of carbohydrates, which provides 6 percent of the daily value.
- Of the 18 g of carbohydrates, 6 g are fiber, supplying 24 percent of the daily value for adults.
- Like many legumes, black-eyed peas contain soluble fiber, which helps your body get rid of cholesterol, thereby lowering your risk of heart disease.
- One serving provides 15 percent of the daily value for women and 13 percent for men.
- Although they do not provide a complete protein, because they do not contain all nine essential amino acids, black-eyed peas can be combined with other foods, such as brown rice, to provide a complete protein.
- One serving of cooked black-eyed peas provides 10 percent of the daily value of iron.
- Unfortunately, your body does not easily absorb the iron in non-meat sources.
- According to the Office of Dietary Supplements, you only absorb about 2 to 20 percent of the iron in sources like black-eyed peas.
- You may increase the amount of iron absorbed from black-eyed peas by consuming them with meat or any food high in vitamin C, such as tomatoes or citrus fruits.