5 Unbelievable Health Benefits of Black-Eyed Peas

Black-eyed peas are one of the most powerful legumes and their consumption should not just be limited to the Holidays. Loaded with protein and fiber, black eyed peas have countless health benefits that are under advertised. If you learn how to cook black-eyed peas like a pro, you literally hit the jackpot.

1. Powerful Protein Source

For those seeking plant-based options to meat for different reasons such as transitioning to a vegetarian diet, intolerance to meat or ending animal cruelty, black-eyed peas are incredible sources of protein. Many body builders who went vegan at one point in their lives never go back to eating meat, because legumes such as black-eyed peas build the same muscle mass any animal protein does. Let’s not forget about gorillas that are typically vegan and the body building champions of the earth.

2. Fights Obesity

Dietary fiber is one of your most essential nutritional needs in order to have a healthy digestive system, and a healthy body weight. When you look at the nutrition facts of legumes in general, you see that you can meet your 20% of daily suggested amount of fiber. Black-eyed peas are also low in fat, and have zero cholesterol.

3. Treats Anemia

Iron deficiency is one of the most common health problems today. Building your iron levels back up depends on your diet to which you must add plenty of legumes. Black-eyed peas are loaded with iron and will treat anemia even faster when consumed with vitamin C. See my recipe below for an excellent combination of iron and vitamin C.

4. Prevents Cancer

According to an article released by American Institute for Cancer Research legumes in general fight cancer. Especially black-eyed peas prevent colorectal, breast, lung, and prostate cancers.

5. Prevents Diabetes

Black-eyed peas contain complex-carbohydrates and a lot of fiber. The glycemic index of black-eyed peas is very low. This means your blood sugar will not spike when you eat them. For this reason, black-eyed peas are some of the most recommended foods for diabetics.

black-eyed peas health benefits

Smaller in size, black-eyed peas are not only faster to cook compared to beans, but also cause less gas and discomfort after eating. The best thing about them is they are incredibly affordable. How can a bag of dry black-eyed peas be cheaper than a bag of chips? I will never understand. Well, for us health enthusiasts, it is definitely a blessing.

 A common mistake many people make is buying pre-cooked and canned black-eyed peas, so they don’t have to go through the hustle of overnight soaking and boiling. Although I can understand you work hard like everyone and have no time even for yourself, you must make the effort to eat your legumes the right way for your own good. I firmly believe that canned foods cannot compete with traditionally cooked foods in terms of nutritional value. Because canned foods lack the nutrients that a traditionally cooked food would still have. Not to mention canned foods are contaminated with additives and other chemicals that help them last a long time. The rule of thumb never changes: the longer the shelf life, the shorter your shelf life. So, I encourage you to always and always cook your black-eyed peas from scratch and stay away from canned foods in general.

Where I come from, black-eyed peas are purchased dry, soaked in water overnight, and boiled the next day. One of the most popular uses of them in the region is the delicious black-eyed pea salad. When plant-based protein and fresh vegetables come together with some nutritious home-made dressing, magic happens.

black-eyed pea salad black-eyed peas health benefits

Although this recipe is Mediterranean, after having spent almost three years in the United States, I can easily say that you will absolutely love this salad. If you want to double the protein intake, boiled and shredded chicken breast could be a good option. Here is the recipe:

Mediterranean Black-Eyed Pea Salad Recipe


5 cups of black-eyed peas, cooked

1 red bell pepper

1 green bell pepper

Half a bunch of fresh Italian parsley

1 cup of chopped red onions or chives

1 tbsp sumac spice

Fresh lemon juice to taste

Olive oil

Salt and pepper to taste

3 tbsp pomegranate molasses


1. Chop the peppers, Italian parsley and red onions.

2. Mix the black-eyed peas and chopped ingredients in a large salad bowl.

3. Add sumac, lemon juice and pomegranate molasses.

4. Lastly add salt and pepper to taste.

5. Enjoy!

What do you think about this recipe? Have you ever tried sumac spice or pomegranate molasses? How would you make this salad? Comment down below and stay tuned for more healthy recipes by yours truly.


Here are some of my other popular recipes:

Popcorn Broccoli

Raw Cocoa Balls

12 thoughts on “5 Unbelievable Health Benefits of Black-Eyed Peas

  1. Popcorn Broccoli Recipe - Scrumptious Roasted Broccoli - Muge Jones

    […] 5 Unbelievable Health Benefits of Black-Eyed Peas […]

    1. Tony Pinelli

      Thank you for bringing black-eyed peas to the spotlight they deserve, not only they’re packed with nutrition and energy yet they cost less than a giant Coke or a fast-burger.
      My very easy recipe is, after I drain the water I let them cool down for some time while I make a salad with tomatoes, pitted olives, chopped cucumber, radishes, scallions and chopped parsley. Separately I prepare the dressing 1/3 apple cider vinegar or freshly squeezed lemon juice, 2/3 virgin olive oil and a pinch of salt. I serve the black-eyed peas warm or chilled as salad throwing on top a big scoop of hummus, the salad greens and a very generous pour of dressing. It’s an awesome dish pleasing to the palate, easy to digest, can eat it warm or chilled at work as a meal salad.
      PS. Legumes are loaded with iron, to absorb it more efficiently a good practice is to throw some vitamin C in the dish like for ex. lemon, parsley etc.

    2. Jenny

      I never knew much about black-eyed peas. Here in Germany I’m not even sure I have seen them in any of our local supermarkets! But having low iron is one reason why I need to go and find me some and test them out! Thank you.

  2. Erika Woods

    I had no idea about the health benefits of black eyed peas! Thank you for the information!

  3. Joyce Osiango

    I will start to eat more of these being anaemic is not easy and if this can help in any way I will make sure I eat as much as I can.

  4. Manikin Chandra Roy

    I used to take it in my breakfast with puffed rice with chilly, and tomato, onion a pinch of salt for taste. Black eyed peas are tasty and useful as I have seen.

  5. Robert G McAnally

    I started sprouting my black eyed peas for 3 days sometimes for 4 and then cooking them, sometimes I even eat them just like they are when they’re sprouted for a little salad dressing on them and eat them raw. I’ve been spouting my red beans when I make my black eyed peas and red bean and rice stew for 4 to 5 days to get a good sprout on the red beans and then I cook everything in my chicken broth is left over from my chicken. As far as spices go I throw a little dash of almost everything in the cupboard which I have over 20 spices into the mix and it adds a flavor that is to die for! Try it before you condemn it. I know you’ll like it

  6. Carri

    I love beans! Need to start adding black-eyed peas into my diet due to their high nutrition.

  7. Cristina Petrini

    I already eat a lot of them because I like them so much, I didn’t know they had all these benefits!

  8. Cristina Petrini

    Interesting recipe, I think I will make them to eat them for breakfast!

  9. Maria

    I have a high level sugar and anemic at the same time. I’ve been health conscious since last year. I will add Blacked eyed peas more on my food intake. This is really helpful.

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