Cowpea, also known as black-eyed pea that goes with the botanical name Vigna unguiculata is a versatile legume packed with an impressive nutrient profile. It is also known as southern pea, cow gram, Macassar bean, niebe, crowder pea and in the Indian subcontinent as chawli or lobia in Hindi, bobbarlu or alachandalu in Telugu, alasande in Kannada, karamani payir in Tamil, vanpayar in Malayalam and barbate in Bengali. It is an annual herbaceous legume that belongs to the Fabaceae family, which is cultivated widely in dry regions across Africa and Asia.
A cowpea is an oval-shaped bean, pale in colour and has a distinct large black, brown or red spot that looks like an eye. Possessing a strong nutty, earthy flavour and rich creamy taste, it is used to make classic lobia chawal in Punjabi households and also served as gravies, soup and salad. The plethora of nutrients present in cowpeas are vital for the normal functioning of the body and may uplift overall well-being.
Also Read: Soya Bean: 5 Splendid Health Benefits Of This Protein-Rich Legume
Nutritional Facts:
Black-eyed peas are a nutrient-dense legume which is imbued with vast reserves of protein and dietary fibre in each serving that helps in strengthening immunity and synthesis of collagen. Overpowered with the richness of vitamins like A, B1, B2, B3, B5, B6, C, and folic acid, which support healthy cells and tissue functioning. In addition, it also contains a huge amount of minerals such as iron, calcium, magnesium, selenium, zinc, copper and phosphorus, as well as potent antioxidant polyphenols that aid in eliminating free radicals from oxidising healthy cells in the body.
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Read through this article to gain insight into the powerful health benefits of chawli/cowpea.
Potential Benefits Of Chawli:
Promotes Weight Loss
Rich in protein and soluble fibre, regular addition of chawli to your meal plan is the best way to shed excess kilos. Protein-rich foods reduce levels of ghrelin, a hormone that stimulates the feeling of hunger. While soluble fibre delays the gastric emptying time, keeps you satiated and controls unwanted hunger pangs. Studies have also revealed that adding black-eyed peas to the diet remarkably reduces belly fat and sustains weight.
Augments Heart Health
Relishing cowpeas as a part of a healthy diet is a great way to optimise cardiac functioning and lower the risk of heart disease. Being intrinsically rich in flavonoids, magnesium and potassium, cowpea regulates the normal functioning of the cardiac muscles and lower the inflammatory markers. The abundance of dietary fibre and protein helps to diminish bad cholesterol (LDL) levels, and triglycerides and control blood pressure. Apart from this, chawli also contains phytosterol compounds that help to maintain optimum lipid profile in the body.
Manages Diabetes
Cowpeas are inherently low in glycemic index, as compared to other legumes and lentils, assisting diabetic patients to maintain their blood sugar levels within the normal range. Aside from this, the goodness of soluble dietary fibre and protein keeps you satiated, delays gastric emptying time and controls blood sugar spikes.
Improves Digestive Health
Chawli is a good source of soluble fibre, which is a key nutrient when it comes to maintaining the normal functioning of the gastrointestinal system. A diet abundant in soluble fibre is well-known to regularise bowel movements and treat acid reflux, haemorrhoids and stomach ulcers. Moreover, black-eyed peas act as a prebiotic, enhancing the growth of the good bacteria in the gut that facilitate fostering a healthy microbiome that acts as a digestive aid, reduces inflammation and boosts the immune system.
Enhances Skin Health
Cowpea bestowed with vast reserves of protein, zinc, vitamins A and C supports collagen synthesis and accelerates the process of skin repair and the formation of new skin cells. Being immensely rich in antioxidants, it shields the skin cells from oxidative damage caused by free radicals, thereby mitigating wrinkles, and fine lines and delaying signs of ageing. Thus making the skin supple, healthy and radiant.
Combats Infections
Blessed with a myriad of antioxidants like vitamins A, and C and polyphenols, chawli holds a significant role in lowering the risk of chronic diseases. Regular addition of cowpeas can help to get rid of detrimental free radicals, which can avert the growth of tumour cells and maintain optimal health.
Good For Pregnant Women
Chawli has immense quantities of folate (vitamin B9) that helps the body to synthesise and maintain red blood cells. This vitamin is of crucial importance for women who are planning to conceive, as well as pregnant women. Folate plays a vital role in preventing congenital defects in the foetus.
Uses For Hair
Prevents Hair Loss
Cowpea bestowed with a rich array of hair-friendly nutrients works as a sure-shot solution for hair loss. Adding cowpeas to a meal plan helps to strengthen hair follicles and reduce hair fall.
Promotes Hair Growth
Cowpeas facilitate the growth of hair to a remarkable extent. Being rich in protein, which is one of the main elements of hair growth. Thus, regular intake of cowpeas can boost the protein content and help to grow your mane stronger and more voluminous.
Ways To Include Cowpea Into Your Diet Plan
Cowpea /black-eyed peas being nutritious and delicious are greatly versatile. It is easy to add and relish in a spectrum of culinary delights. Cowpeas have a mild, nutty aroma and rich creamy taste, that is slightly earthy.
Make sure to soak dry beans in water for at least 4-6 hours, this helps to speed up the cooking process, as well as makes it easier to digest. However, overnight soaking is not needed, but the cooking time can be lessened if they are soaked in hot for 1-2 hours.
- Cowpeas can be blended with meat, spices, and other vegetables to make rich curries
- It can be used to make soups, stews, and salads
- Cowpeas can be used to make tasty kebabs, fritters
Side Effects:
Cowpea may cause digestive discomfort for some people such as abdominal pain, gas and bloating due to the presence of raffinose, a kind of fibre that may upset the tummy. However, soaking dried beans before cooking them helps to lower raffinose content and promotes smooth digestion. It also contains antinutrients like phytic acids which may hinder the absorption of vital nutrients. Hence, it is best to soak and cook them before consumption which can significantly lower phytic acid levels and enhance better nutrient absorption.
Frequently Asked Questions
Is Cowpea High in Protein?
Yes, cowpeas are a good source of plant-based protein. One cup of cooked cowpeas contains around 13-15 grams of protein, making them an excellent protein choice for vegetarians and vegans.
How Much Protein Is in Chawli?
Chawli (cowpeas) contains approximately 13-15 grams of protein per cooked cup (about 170 grams). This makes it a high-protein legume suitable for adding protein to plant-based diets.
What Is Cowpea Called in India?
In India, cowpea is commonly called "chawli" in Hindi. It is also referred to as "lobia" in some parts of India, especially in northern regions.
Is Cowpea and Rajma the Same?
No, cowpea (chawli) and rajma (kidney beans) are different legumes. Rajma is a type of kidney bean, while cowpeas are smaller, rounder, and have a distinctive black "eye" on them. Both are nutritious, but they have different textures and flavours.
Is Chawli Easy to Digest?
Yes, chawli is generally easy to digest, especially when soaked before cooking. Soaking helps reduce compounds that can cause gas or bloating. It is also rich in fiber, which aids in digestion and supports gut health.
Can We Cook Cowpea Without Soaking?
Yes, you can cook cowpeas without soaking, but it will take longer to cook. Soaking them for 6-8 hours before cooking not only reduces the cooking time but also makes them easier to digest by breaking down certain compounds like oligosaccharides, which can cause digestive discomfort.
Conclusion:
Cowpeas/chawli are packed with essential nutrients which offer a wallop of health benefits such as support weight loss, promoting digestive health, regulating diabetes and optimising cardiac wellness. They are also versatile, flavourful and tasty and can be easily added to a spectrum of dishes as part of a wholesome diet.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Cowpea: An overview on its nutritional facts and health benefits: Nutritional and Health Properties of Cowpea
Wiley, Journal of The Science of Food and Agriculture
Chathuni Jayathilake
https://www.researchgate.net/publication/324534058_Cowpea_An_overview_on_its_nutritional_facts_and_health_benefits_Nutritional_and_Health_Properties_of_Cowpea
https://www.cabidigitallibrary.org/doi/pdf/10.5555/20220174067
