benefits of black eyed peas, blackeyed peas in new years, health benefits,

It’s that day of the year again where black-eyed peas appear in households around the world. Some people think they will bring you good luck into the new year, but what I want to know is how they benefit my health. Growing up in a single parent household with 3 siblings black eye peas were many times the main course. They are extremely budget friendly and a great source of protein. I’m telling you about all the benefits of black-eyed peas, so don’t stop reading.

 What exactly are black-eyed peas:

They are apart of the legume family which include alfalfa, clover, peas, beans, lentils, soybeans peanuts and several others and of course were named due to the black spot found in the middle. They are a bean and are actually included on the food guide pyramid as a member of the vegetable group.

 Benefits of Eating Black Eyed Peas:


One of my favorite benefits is the protein content found in this bean. You will be surprised that a half a cup of cooked or dry black-eyed peas contains 6.7 grams of protein and canned black eyed peas contains just a little less 5.7 grams. You want to build lean muscle you must have protein and that is why the bean is a great way to meet your daily protein intake.



Many can become anemic due to the lack of iron in their diet. Black-eyed peas are a great source of iron . Anemia can  produce fatigue and weakness when not taken care of. Did you know that iron is responsible for carrying oxygen to your organs, muscles, and cells?  Low iron can prevent your body from performing at it’s maximum capacity.


Super high in fiber which supports a healthy digestive system.  Fiber can help your bowel movements become regular and relieve horrible constipation.



See I told you potassium is not only found in the high glycemic index banana. You can also get a great source of potassium from this beautiful bean. Potassium helps support healthy blood pressure and can also decrease your chances for heart disease.

Lower Calorie Food:

Very low in calories and fat, which I absolutely love. A half of cup of black eye peas is generally less than 100 calories and only 1 gram of fat.

benefits of black eyed peas, blackeyed peas in new years, health benefits,

Healthy Black Eye Pea Recipe:

6 cups

Active Time:

Total Time:


  • 1 pound dried beans, such as cannellini beans, black beans, kidney beans, black-eyed peas, great northern beans or pinto beans
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 6 sprigs fresh thyme, or 1 teaspoon dried
  • 1 bay leaf
  • 5 cups boiling water
  • 1/2 teaspoon salt


  1. Soak beans in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)
  2. Drain the beans and place them in a slow cooker. Add onion, garlic, thyme and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3 1/2 hours. Add salt, cover, and cook for 15 minutes more.


Per cup:    260 calories;                1 g fat         (    0 g sat          ,       0 g mono        );    0 mg cholesterol;     48 g carbohydrates;      0 g added sugars;      15 g protein;      19 g fiber;     201 mg sodium;     726 mg potassium.

Nutrition Bonus: Folate (61% daily value), Iron (25% dv), Magnesium (24% dv), Potassium (21% dv), Calcium (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 3 starch


This year make a conscious effort to care about what your putting in your body. Ask yourself, is what I am eating helping me reach my health and fitness goals?

It’s your body, never give up

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It’s Your Body Never Give Up

tatiana scott, tatiana scott, nutritionist, health and wellness coach