Black Eyed Peas
If you live in the Southern United States, the black-eyed-pea is no stranger; it's found in dishes like "Hoppin' John," and "Texas caviar." And, for the superstitious, eating these on New Year's Day is thought to bring prosperity! The black eyed pea is a legume that is small, plump, and spotted. These beans are an excellent source of folate (important for pregnant women and those wishing to conceive).
Dried beans (black eyed) require prep; they need to be soaked and cooked before you can use them in a recipe. Although not convenient, dried beans usually make for a superior taste and texture; they tend to have a brighter flavor and a firmer consistency. They are also lower in sodium; however, rinsing and draining canned beans can reduce their salt content significantly. If using dried beans, make sure they are not shriveled or cracked. When buying canned, look for low sodium, or no salt added varieties.
Calcium 14.1% Iron 23.3%
Vitamin D 0.0% Vitamin E 1.6%
Vitamin K 3.5% Thiamin 22.5%
Riboflavin 5.4% Niacin 4.1%
Vitamin B-6 8.3% Folate 86.8%
Vitamin B-12 0.0% Panto. acid 6.9%
Phosphorus 26.1% Magnesium 22.1%
Zinc 14.4% Selenium 6.0%
Copper 22.4% Manganese 39.7%