veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Black-eyed Peas (Cowpeas)
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Black-eyed Peas (Cowpeas)

(Black-eyed Peas or Cowpeas)  Black-eyed peas (beans) are wonderful in soups, which is the most frequent way that we prepare them.  Every bean variety has a slightly different flavor and it is good to try different ones in your recipes.  See the nutritional chart for raw and cooked black-eyed peas.  The photo to the left shows the actual size of the black-eyed peas.

 

 

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw

Scientific Name:     Vigna unguiculata

NDB No:     16062

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
167 g
Proximates
Water
g
11.95
82
0.391
19.956
Energy
kcal
336
0
 
561.120
Energy
kj
1408
0
 
2351.360
Protein
g
23.52
147
0.205
39.278
Total lipid (fat)
g
1.26
139
0.036
2.104
Ash
g
3.24
91
0.038
5.411
Carbohydrate, by difference
g
60.03
0
 
100.250
Fiber, total dietary
g
10.6
0
 
17.702
Sugars, total
g
6.90
0
 
11.523
Minerals
Calcium, Ca
mg
110
47
11.803
183.700
Iron, Fe
mg
8.27
59
0.246
13.811
Magnesium, Mg
mg
184
45
7.012
307.280
Phosphorus, P
mg
424
46
11.904
708.080
Potassium, K
mg
1112
44
40.025
1857.040
Sodium, Na
mg
16
39
1.681
26.720
Zinc, Zn
mg
3.37
46
0.167
5.628
Copper, Cu
mg
0.845
48
0.030
1.411
Manganese, Mn
mg
1.528
42
 
2.552
Selenium, Se
mcg
9.0
3
1.143
15.030
Vitamins
Vitamin C, total ascorbic acid
mg
1.5
1
 
2.505
Thiamin
mg
0.853
197
0.031
1.425
Riboflavin
mg
0.226
204
0.008
0.377
Niacin
mg
2.075
189
0.094
3.465
Pantothenic acid
mg
1.496
166
0.058
2.498
Vitamin B-6
mg
0.357
17
 
0.596
Folate, total
mcg
633
17
41.904
1057.110
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
633
17
41.904
1057.110
Folate, DFE
mcg_DFE
633
0
 
1057.110
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
50
0
 
83.500
Vitamin A, RAE
mcg_RAE
3
0
 
5.010
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.39
0
 
0.651
Vitamin K (phylloquinone)
mcg
5.0
0
 
8.350
Lipids
Fatty acids, total saturated
g
0.331
0
 
0.553
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.001
0
 
0.002
14:0
g
0.003
0
 
0.005
16:0
g
0.254
0
 
0.424
18:0
g
0.053
0
 
0.089
Fatty acids, total monounsaturated
g
0.106
0
 
0.177
16:1 undifferentiated
g
0.004
0
 
0.007
18:1 undifferentiated
g
0.088
0
 
0.147
20:1
g
0.001
0
 
0.002
22:1 undifferentiated
g
0.012
0
 
0.020
Fatty acids, total polyunsaturated
g
0.542
0
 
0.905
18:2 undifferentiated
g
0.343
0
 
0.573
18:3 undifferentiated
g
0.199
0
 
0.332
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.290
0
 
0.484
Threonine
g
0.895
0
 
1.495
Isoleucine
g
0.956
0
 
1.597
Leucine
g
1.802
0
 
3.009
Lysine
g
1.591
0
 
2.657
Methionine
g
0.335
0
 
0.559
Cystine
g
0.260
0
 
0.434
Phenylalanine
g
1.373
0
 
2.293
Tyrosine
g
0.760
0
 
1.269
Valine
g
1.121
0
 
1.872
Arginine
g
1.629
0
 
2.720
Histidine
g
0.730
0
 
1.219
Alanine
g
1.072
0
 
1.790
Aspartic acid
g
2.840
0
 
4.743
Glutamic acid
g
4.454
0
 
7.438
Glycine
g
0.971
0
 
1.622
Proline
g
1.057
0
 
1.765
Serine
g
1.178
0
 
1.967
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
30
0
 
50.100
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt

NDB No:     16063

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup
-------
172 g
Proximates
Water
g
70.04
23
0.603
120.469
Energy
kcal
116
0
 
199.520
Energy
kj
484
0
 
832.480
Protein
g
7.73
24
0.163
13.296
Total lipid (fat)
g
0.53
24
0.031
0.912
Ash
g
0.94
24
0.030
1.617
Carbohydrate, by difference
g
20.76
0
 
35.707
Fiber, total dietary
g
6.5
0
 
11.180
Sugars, total
g
3.30
0
 
5.676
Minerals
Calcium, Ca
mg
24
28
0.819
41.280
Iron, Fe
mg
2.51
29
0.100
4.317
Magnesium, Mg
mg
53
29
1.487
91.160
Phosphorus, P
mg
156
28
4.148
268.320
Potassium, K
mg
278
29
7.500
478.160
Sodium, Na
mg
4
24
0.413
6.880
Zinc, Zn
mg
1.29
35
0.044
2.219
Copper, Cu
mg
0.268
35
0.013
0.461
Manganese, Mn
mg
0.475
29
0.018
0.817
Selenium, Se
mcg
2.5
15
0.625
4.300
Vitamins
Vitamin C, total ascorbic acid
mg
0.4
0
 
0.688
Thiamin
mg
0.202
21
0.011
0.347
Riboflavin
mg
0.055
21
0.003
0.095
Niacin
mg
0.495
21
0.036
0.851
Pantothenic acid
mg
0.411
8
0.019
0.707
Vitamin B-6
mg
0.100
8
0.006
0.172
Folate, total
mcg
208
8
19.105
357.760
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
208
8
19.105
357.760
Folate, DFE
mcg_DFE
208
0
 
357.760
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
15
0
 
25.800
Vitamin A, RAE
mcg_RAE
1
0
 
1.720
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.28
0
 
0.482
Vitamin K (phylloquinone)
mcg
1.7
0
 
2.924
Lipids
Fatty acids, total saturated
g
0.138
0
 
0.237
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.001
0
 
0.002
16:0
g
0.106
0
 
0.182
18:0
g
0.022
0
 
0.038
Fatty acids, total monounsaturated
g
0.044
0
 
0.076
16:1 undifferentiated
g
0.002
0
 
0.003
18:1 undifferentiated
g
0.036
0
 
0.062
20:1
g
0.001
0
 
0.002
22:1 undifferentiated
g
0.005
0
 
0.009
Fatty acids, total polyunsaturated
g
0.225
0
 
0.387
18:2 undifferentiated
g
0.143
0
 
0.246
18:3 undifferentiated
g
0.083
0
 
0.143
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.095
0
 
0.163
Threonine
g
0.294
0
 
0.506
Isoleucine
g
0.314
0
 
0.540
Leucine
g
0.592
0
 
1.018
Lysine
g
0.523
0
 
0.900
Methionine
g
0.110
0
 
0.189
Cystine
g
0.085
0
 
0.146
Phenylalanine
g
0.451
0
 
0.776
Tyrosine
g
0.250
0
 
0.430
Valine
g
0.368
0
 
0.633
Arginine
g
0.535
0
 
0.920
Histidine
g
0.240
0
 
0.413
Alanine
g
0.352
0
 
0.605
Aspartic acid
g
0.933
0
 
1.605
Glutamic acid
g
1.463
0
 
2.516
Glycine
g
0.319
0
 
0.549
Proline
g
0.347
0
 
0.597
Serine
g
0.387
0
 
0.666
Other
Alcohol, ethyl
g
0.0
0
 
0.000
Caffeine
mg
0
0
 
0.000
Theobromine
mg
0
0
 
0.000
Carotene, beta
mcg
9
0
 
15.480
Carotene, alpha
mcg
0
0
 
0.000
Cryptoxanthin, beta
mcg
0
0
 
0.000
Lycopene
mcg
0
0
 
0.000
Lutein + zeaxanthin
mcg
0
0
 
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-25)

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