Here's why pigeon peas should be part of your diet
What's the story
Move over chickpeas and lentils, there's a new legume in town! Pigeon pea is the latest superfood making waves in vegetarian diets across the globe.
Packed with protein and versatile in the kitchen, pigeon pea is a sustainable and nutritious way to replace meat-based proteins.
Read on to discover the health benefits, culinary potential, positive environmental impact, and get tips on how to add pigeon pea to your meals.
Nutrition
A nutritional powerhouse unveiled
Pigeon peas are a great source of protein, offering approximately 20% to 25% of their caloric content in the form of this crucial macronutrient.
They are also packed with beneficial fiber, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), and essential minerals like potassium and phosphorus.
Thanks to their low glycemic index, they're a fantastic option for individuals with diabetes.
Cooking
Culinary versatility at its best
The pigeon pea is a versatile ingredient that can be used in various dishes, including stews, soups, salads, and rice dishes.
It's especially popular in Indian cuisine, where it's a key ingredient in dals and curries.
The peas can be purchased fresh, canned, or dried.
Dried peas require overnight soaking before cooking, while canned peas can be used directly in dishes.
Sustainability
An ally for the environment
Growing pigeon peas is highly beneficial for the environment, mainly due to their ability to fix nitrogen in the soil.
This natural fertilization process eliminates the need for chemical fertilizers.
Plus, pigeon peas are drought resistant and can grow in infertile soils, making them an ideal crop for sustainable farming.
Additionally, their deep root systems help prevent soil erosion, further contributing to their eco-friendly farming benefits.
Tips
Incorporating pigeon peas into your diet
To start including pigeon peas in your meals, simply add them to soups or salads for additional protein.
You can also experiment with replacing beans with pigeon peas in your go-to recipes.
Try out traditional Indian dishes like dal tadka or sambar that highlight the distinct taste of pigeon peas.
Tip: Soaking dried pigeon peas overnight before use will drastically cut down their cooking time.