Black-eyed beans have been cultivated since ancient times in Africa, and their culinary use spans across continents. They play a significant role in the Southern U.S., especially in dishes like Hoppin’ John traditionally eaten on New Year’s Day for good luck. Beyond their cultural significance, they are nutritious, offering a good mix of protein, fiber, vitamins, and minerals.
Nutritional Information (per 100g cooked):
- Calories: ~116 kcal
- Protein: ~8g
- Carbohydrates: ~20g
- Sugars: ~3g
- Fat: ~0.5g
- Dietary Fiber: ~6g
- Iron: ~2.2mg
- Magnesium: ~91mg
- Potassium: ~239mg
Ingredients:
- 100% black-eyed beans
How to Use:
- Soaking: It’s beneficial to soak them for a few hours before cooking, though they cook faster than many other beans.
- Boiling: Cook in fresh water until tender, about 30-60 minutes.
- Salads: Can be added to salads after boiling.
- Stews: Often used in traditional stews and casseroles.
Recipe Idea – Black-Eyed Bean Salad: Ingredients:
- 2 cups boiled black-eyed beans
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 red onion, finely chopped
- 1 cucumber, diced
- 2 tomatoes, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh lemon or lime juice
- 2 tbsp olive oil
- Salt and pepper, to taste
Instructions:
- In a large bowl, combine black-eyed beans, bell peppers, onion, cucumber, and tomatoes.
- In a separate small bowl, whisk together lemon or lime juice, olive oil, salt, and pepper to create the dressing.
- Pour the dressing over the bean mixture.
- Stir in fresh cilantro.
- Refrigerate for at least 1 hour to let the flavors meld.
- Serve chilled.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- Low-Fat
- High-Protein
Note: Black-eyed beans are known for their versatility in both cold salads and warm dishes. They’re a heart-healthy option due to their low fat content and high fiber content. The beans are also believed to bring good luck when eaten on New Year’s Day in certain cultures.
