Black-Eyed Peas are used as a main dish or as a side dish. You can also combine them with rice, mashed potatoes, vegetables, and other kinds of beans. If you are stuck in a situation of not having black-eyed peas, you can use its substitutes. Black-eyed peas substitutes not only give a similar flavor profile but also the texture to a recipe.
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What are Black Eyed Peas?
Black Eyed Peas are a basically pale cream color with a black mark in the center which resembles an eye. These peas are originated from North Africa and they have been a delicacy there for a long time. Nowadays, black eyed peas are being used in many recipe worldwide. They are healthy, nutritious and hard to cook. Here, you can see some nutrients info and health benefits of black-eyed peas.
Nutrient Profile of Black Eyed Peas:
One cup (170 grams) of cooked black-eyed peas contains the following nutrients (1Trusted Source):
- Calories: 194
- Protein: 13 grams
- Fat: 0.9 grams
- Carbs: 35 grams
- Fiber: 11 grams
- Folate: 88% of the DV
- Copper: 50% of the DV
- Thiamine: 28% of the DV
- Iron: 23% of the DV
- Phosphorus: 21% of the DV
- Magnesium: 21% of the DV
- Zinc: 20% of the DV
- Potassium: 10% of the DV
- Vitamin B6: 10% of the DV
- Selenium: 8% of the DV
- Riboflavin: 7% of the DV
Health Benefits of Black Eyed Peas:
- Black Eyed peas support weight loss.
- They promote digestive health.
- Black Eyed Peas enhance heart health.
- They may reduce the risk of diabetes.
What can I Substitute for Black Eyed Peas?
It happens to us when we are ready to cook a delicious meal for our family and we realize…we are run out of the main ingredient like black-eyed peas. Sometimes you panic and do overthink. You don’t need to do that because you can easily substitute black-eyed peas without losing the same flavor and texture. You just need to check your pantry for the following substitutes.
1. Purple Hull Peas:
Purple Hull Peas are more similar to black-eyed peas. Having a similar texture and flavor makes it a good black-eyed peas alternative. The only thing that makes them different from black-eyes peas is their purple eye. Purple hull peas work pretty well with soups, stews, and rice dishes and can be eaten as a side dish.
2. Pinto Beans:
Pinto beans are a type of common bean that is popular in Latin American cuisines. Pinto beans contain similar nutritional values, but they are a good source of protein, fiber, and iron. They are often used in burritos, enchiladas, and other Mexican cuisines. You don’t need to hesitate when eating pinto beans as a side dish.
3. Crowder Peas:
Crowder peas are smaller in size compared to black-eyed peas. They are light green in color with a white center that adds color to your dish. The flavor profile of crowder peas is similar to black-eyed peas but has a slightly sweet flavor. They are easily available in the market in cans or fresh.
4. Fresh Romano Beans:
Fresh Romano beans are an Italian variety of common beans. They are mostly used in Italian cuisines and can be used as a replacement for black-eyed peas in many dishes/recipes. Romano Beans have a similar texture to black-eyed peas. They also have a slightly nutty flavor that goes well with Italian flavors like garlic, tomato, and basil.
If you are using this black-eyed peas alternative in a recipe, make sure not to overcook it otherwise, beans will become gooey and might be dissolved. The unique flavor of Romano Beans makes them a good addition to salad and stir-fries. This substitute is not available in normal grocery stores.
5. Fresh Lima Beans:
Lima Beans are also known as butter beans. They are light green or white in color and flat in shape. You can cook them in many ways such as boiling, steaming, and roasting. They give a similar texture as well as flavor to the black-eyed peas. Lima beans are nutrient-rich with a good source of protein and fiber. They are easily available in the frozen food section of supermarkets.
Due to their most versatile characteristics, lima beans can be used in soups, stews, salads, and side dishes. Make sure not to overcook lima beans otherwise, you might end up getting mushy beans or they might be dissolved in your recipe.
6. Borlotti beans:
Borlottin Beans are also known as cranberry beans, roman bean, romano bean, saluggia bean, gadhra bean, or rosecoco beans. These beans provide coloring to your dish with their stripes. Both borlotti beans and black-eyed beans cook in the same way and for the same amount of time. However, they are not an easy-to-find substitute.
7. Kentucky Wonder Beans:
Kentucky Beans are a variety of common beans. They were once grown in Kentucky that’s why they are known as Kentucky Wonder Beans. They are rich in nutrients such as fiber, protein, vitamins, and minerals likes, potassium, and magnesium. The creamy texture and nutty flavor of Kentucky beans make them a substitute in soups, stews, or chili. Kentucky beans can be used as a side dish or a dip.
8. White Acre Peas:
White Acre Peas are mostly used in many Southern cuisines. They are a little bit smaller as well as sweeter than black-eyed peas. Both white acre peas and black-eyed peas are good sources of both soluble & insoluble fiber. This combination of soluble and insoluble fiber help to regulate digestion and lower cholesterol level. You can use it in almost every recipe in place of black-eyed peas.
9. White Navy Beans:
White navy beans have a similar size to black-eyed beans. They take a bit longer time to cook as compared to black-eyed beans. White navy beans can easily replace black-eyed beans in any bean-based salad recipe. They are easy to find in supermarkets and more nutritionally dense.
10. Southern Pink Lady Peas:
Southern Pink Lady Peas is another swap for black-eyed peas. They are slightly different in color. The whole body of southern pink lady peas is pale green, while the eye is a pinkish hue. These beans work really well with any recipe and give different colors to the recipe that looks good on the dinner table.
11. Cannelini Beans:
Cannelini Beans are also known as white kidney beans. Cannelini Beans are another great swap for black-eyed peas in a recipe. You can easily replace black-eyed peas with this amazing replacement in salad recipes. They are larger in size as compared to the black-eyed beans that’s why it takes twice as long to cook black-eyed peas.
12. Green Beans:
Green Beans make more unusual black-eyed peas alternative than some of the other beans listed above. Green Beans don’t give the same texture but add a nice bright flavor as well as freshness to any salad. Green beans are rich in high vitamins and minerals but not much protein as black-eyed peas.
13. Fava Beans:
Fava Beans have been a British staple in many cuisines. If you are residing in the United Kingdom and you don’t have many options for beans, you choose fava beans to substitute for black-eyed peas. Traditionally, they are not used in southern cooking. They are easy to find in British supermarkets.
FAQ:
Are black eyed beans the same as kidney beans?
Both black eyed beans and kidney beans are same in nutrition. They contain almost the same vitamin, protein, calories, and fiber content.
What is good to eat with black-eyed peas?
Black-eyed beans goes well with white rice. You can use it as a side dish for chicken or beef.
Why do Southerners eat black-eyed peas?
According to Southerner's tradition, black-eyed peas are eaten for luck and prosperity in New Year.
Now, you know the best Black Eyed Peas Substitute. You can choose according to what you have in the kitchen or you can also purchase from Amazon. Please! comment down below your questions, and let us know how much informative is this article for you. 🙂
