Chawli (lobia) or black-eyed peas health benefits and uses

By:Renu Sain, Updated: Jan 3, 2022 | 20:22 IST

chawli-black-eyed-peas

Chawli, lobia, black-eyed peas or cowpeas are a type of white beans that are used in cuisines all over the world. They are believed to bring good luck to anyone who eats it, especially on the New Year.



There are numerous ways to cook this delicious bean, but it tastes great just boiled or sautéed in a little bit of oil. These low-fat legumes have high levels of proteins, micronutrients and fibre. It can be added to salads for a bit of crunch or as a delicious and healthy side dish. Here are some of the healthy reasons to eat these amazing beans.

Health benefits of chawli (lobia) or black-eyed peas

Black-eyed peas are a staple food in many parts of the world. It's a highly nutritious food that is a good source of plant-based proteins and fibre. The best part is that it's a very versatile ingredient that can be cooked into soups, gravies and even added to salads. Here are some of its key health benefits.

Good for heart health: Chawli contains heart-healthy minerals like potassium and magnesium. The dietary fibre in the beans also helps bring down the bad cholesterol.

Benefits foetal development: The folate content and B vitamins in black-eyed peas help in the healthy development of the foetus.

Maintains digestive health: Rich in soluble fibre, chawli, lobia or black-eyed peas provides the bulk required for proper bowel movements. The soluble fibre in lobia acts as a prebiotic that makes them beneficial for gut and stomach health.

Suitable for diabetics: Because of its low glycemic index, lobia consumption minimizes the risk of sugar spikes in the blood. Dietary fibres remove extra fat and sugar from the gut and the blood, thereby improving the management of fat and sugar.

Improves bone health: Protein-rich lobia facilitates in strengthening bones, joints, muscles and connective tissues. It also has the recommended percentage of calcium required for bone health.

Other health benefits of chawli, black eyed peas or lobia

  • Fights anaemia
  • Helps weight loss
  • Good source of energy
  • Good for eyes
  • Suitable and beneficial for diabetics
  • Easy on the stomach
  • Has anti-inflammatory qualities
The n utritional composition of chawli, lobia or black-eyed peas:


A 100 grams of raw Chawli beans provide the following amount of nutrients:



NUTRIENTS



MEASURE (%DV)*



Calorie



343



Carbohydrate



22%



Dietary fibre



39%



Protein



48%



Fat



3%



Vitamin A 44%



Vitamin K 37%



Thiamin 57%



Niacin 17%



Pantothenic acid 30%



Riboflavin 13%



Vitamin C 2%



Vitamin B6 28%



Manganese 67%



Folate 160%



Copper 118%



Iron 55%



Magnesium 83%



Potassium 29%



Selenium 17%



Phosphorus 63%



Calcium 7%



Zinc 56%



*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How to cook black eyed peas

Before you cook the beans, soak them overnight so that it becomes soft and pliable for use.

Black eyed peas or chawli is a versatile ingredient that can be cooked in many ways. Add it to salads for a plant-based protein boost.

You can also cook it in a rich tomato-based gravy and serve it alongside rice. Add it to pasta sauce for a vegan bolognese .

You can also mash it up with a bit of olive oil and use it as a dip for pita chips.

Black-eyed peas can also be added to soups and broths for the winter.


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