LEGUMES

 
 

Black-eyed Peas (Cow Pea)

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Nutrition

One cup (171 grams) of cooked black-eyed peas contains:

  • 198 Calories

  • 13 Grams of Protein

  • 0.9 Grams of fat

  • 35 Grams of Carbs

  • 11 Grams of Fiber

  • Cholesterol 0 mg

  • Sodium 7 mg

  • Potassium 475 Mg

Directions

  1. Soak for 1 - 2hrs in hot water.

  2. Then, cover them in water or broth, bring them to a boil, reduce the heat, and let the beans simmer for 45 minutes, or until tender.

  3. They’re also great side dishes with Rice and Salads.

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Black Beans

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Nutrition

1/2 cup (86g) of cooked black beans contains:

  • 114 Calories

  • 8 Grams of Protein

  • 0.5 Grams of Fat

  • 20.39 Grams of Carbs

  • 7.5 Grams of Fiber

  • .28 Grams of Sugar

  • 23 mg of Calcium

  • 1.81 Mg of Iron

  • 60 Mg of Magnesium

  • 305 Mg Potassium

  • 128 Msg Folate

    Directions

    1. Wash and soak them in water for at least 8 to 10 hours before cooking to achieve max flavor and texture.

    2. They are done soaking when you can split them easily between your fingers.

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Garbanzo Bean (Chick Peas)

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Nutrition

A 1 ounce (28-gram) serving provides:

  • 46 Calories

  • 3 Grams of Protein

  • 8 Grams of Carbs

  • 2 Grams of Fiber

  • Folate 12% of the RDI

  • Phosphorous 5% of the RDI

  • Copper 5% of the RDI

  • Manganese 14% of the RDI

Directions

  1. STOVETOP METHOD: Put the chickpeas into a saucepan or a small pot. Cover the chickpeas with water by 2 inches. Add the garlic, bay leaves, and salt. Bring the water to boil, then reduce the heat and simmer for 20 to 25 minutes, Leave for 40 to 50 minutes for softer beans.

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