Black-Eyed Peas Recipe.

Black-Eyed Pea is a legume and it should be called Black-Eyed Bean. That could help with the references to ‘The Black Eyed Pea’ which is an American Hip-Hop Band.

It seems Black Eyed Beans are used everywhere, according to Wikkipedia traditionally in Southern America, Brasil, Columbia, West Africa, Carribbean, Indonesia, Vietnam, India, Turkey, Greece, Cyprus, and Portugal.

It was made known that there are two starch components in beans:

Amylose is an important form of the resistant starch and it is insoluble in water. Foods high in amylose are digested more slowly. They’re less likely to spike blood glucose or insulin.

Amylopectin is a soluble starch. It’s broken down quickly, which means it produces a larger rise in blood sugar (glucose) and subsequently, a large rise in insulin.

Beans are never eaten raw, and food composition tables often show the information on the raw food, not processed result. There was a research study which found that effects of soaking, cooking, soaking–cooking on soluble, insoluble and total dietary fibre contents of beans are different. The results indicated that thermal processing decreased the insoluble fibre content, and consequently the total dietary fibre content of beans. Soaking and cooking of beans significantly increased the resistant starch content.  (Food Chemistry, Volume 80, Issue 2, February 2003, Pages 231-235)

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Black Eye Beans Lubiya

Ingredients:

500g dry black eye beans
2 tablespoons oil
350g onions
1 tablespoon minced garlic
700g sweet tomatoes
2 cups vegetable stock
1/2 teaspoon cayenne pepper
1.5 tablespoon ground cumin seeds
1 tablespoon ground turmeric
1 teaspoon ground coriander
1 tablespoon lemon juice
A bunch of fresh parsley
Salt and pepper

Method:

1. Soak the beans overnight if cooking in the morning or during the day for the evening meal. The beans will increase in size 2-3 times. For fresh bean this should take about 6-7 hours.
2. Drain and put the soaked beans into 5lt pot with 2lt of cold water. Once brought to a boil simmer for 10 minutes and set aside for 1 hour (if needed the beans can be left for as long as the water is hot. Then the beans need to be drained).
3. In the meantime, peel the onions and dice finely. Also coarsely dice tomatoes (alternatively use 2 cans of Italian Diced Tomatoes).
4. Heat large 30 cm wok with oil and cook onions and garlic for a few minutes.
5. Add drained beans and the vegetable stock. Cook until beans are soft.
6. Add diced tomatoes and all spices. Mix using a large spoon and simmer for 5 minutes on low heat.
7. Add chopped fresh coriander leaves (alternatively Parsley) and fresh lemon juice, if needed add salt and pepper. Mix well and switch off the stove.
For vegetarian dish serve with your favourite salad. Also can be served with grilled fish or chicken.
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Total: 1283 calories. Per serve: 128 calories

Copyright © MagicTableCloth

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