Pigeon Peas 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What are Pigeon Peas

Pigeon peas (Cajanus cajan), also known as “arhar” in Hindi, “tuvar” or “toor” in Gujarati, and “tur” in Marathi, are a type of legume that is widely cultivated and consumed in various parts of the world. They are a member of the pea family and are a popular staple food in many tropical and subtropical regions, particularly in India, Africa, and the Caribbean.

Here are some key characteristics and uses of pigeon peas:

1. Appearance: Pigeon pea plants typically grow to about 1-4 meters in height and produce small, round seeds or peas. The seeds are usually yellow or beige in color and have a characteristic dark spot on one side.
2. Nutrition: Pigeon peas are a good source of protein, dietary fiber, vitamins (such as folate, vitamin A, and vitamin C), and minerals (including iron, potassium, and magnesium). They are a nutritious addition to a balanced diet.
3. Culinary Uses: Pigeon peas are a versatile ingredient in cooking. They can be used in a variety of dishes, including soups, stews, curries, and rice dishes. In India, for example, they are commonly used to make dishes like “dal,” which is a flavorful lentil or pea-based stew.
4. Dried and Split Peas: Pigeon peas are often harvested and dried. When dried, they can be split into two halves, which are referred to as “split pigeon peas” or “toor dal.” These split peas cook faster and are commonly used in Indian and South Asian cuisine.
5. Crop Rotation: Pigeon peas are also valuable in agriculture because they can improve soil fertility. They are often used as a rotation crop, as they can fix nitrogen in the soil, making it more fertile for other crops.
6. Cultural Significance: Pigeon peas have cultural significance in various cuisines. They are an integral part of traditional dishes in India, the Caribbean, and parts of Africa. In some regions, pigeon peas are associated with festivals and special occasions.
7. Health Benefits: Consuming pigeon peas can offer several health benefits due to their nutritional content. They provide essential nutrients and can aid in digestion, improve heart health, and help manage blood sugar levels.

Pigeon peas are an important crop for both subsistence and commercial farming in many parts of the world, and they play a significant role in global food security. Their versatility, nutritional value, and ability to thrive in diverse climates make them a valuable resource for sustainable agriculture and food production.

Other Names of Pigeon Peas

Pigeon peas are known by various names in different regions and languages around the world. Here are some of the alternative names for pigeon peas:

1. Toor Dal: In India, particularly in the Hindi-speaking regions, pigeon peas are often referred to as “toor dal” or “arhar dal.” The term “dal” refers to lentils or split peas, and “toor” or “arhar” specifically denote pigeon peas in this context.
2. Cajanus Cajan: This is the scientific name for pigeon peas and is used in botanical and academic contexts.
3. Red Gram: In some parts of India, pigeon peas are called “red gram.” This name may be used to distinguish them from other types of grams, such as chickpeas (also called “chana”).
4. Gandules: In Spanish-speaking countries, pigeon peas are often called “gandules.” They are a common ingredient in Latin American and Caribbean cuisines.
5. Congo Pea: In some English-speaking regions, pigeon peas are known as “congo peas.”
6. No-Eye Pea: This name is used in some Caribbean countries due to the characteristic dark spot or “eye” on the pigeon pea seed.
7. Pwa Kongo: In Haitian Creole, pigeon peas are referred to as “pwa kongo.”
8. Tur: In Marathi, pigeon peas are known as “tur.”
9. Tuvar: In Gujarati, pigeon peas are called “tuvar.”
10. Congo Bean: Another common English name for pigeon peas is “congo bean.”
11. Cajan Pea: Sometimes, pigeon peas are referred to as “cajan pea,” which is derived from the scientific name “Cajanus cajan.”
12. Gungo Pea: In Jamaica, pigeon peas are known as “gungo pea.” They are a key ingredient in dishes like “rice and gungo peas” or “gungo pea soup.”

These are just a few of the many names used for pigeon peas in different regions and languages. The variety of names reflects the widespread cultivation and consumption of this versatile legume across the globe.

Nutritional Value of Pigeon Peas

Here’s a table summarizing the nutritional value of pigeon peas (per 100 grams, cooked and boiled without salt):

Benefits of Pigeon Peas

Pigeon peas offer several health and nutritional benefits, making them a valuable addition to a balanced diet. Here are some of the benefits of consuming pigeon peas:

1. Rich in Protein: Pigeon peas are an excellent source of plant-based protein, making them a valuable protein source for vegetarians and vegans. Protein is essential for muscle growth, repair, and overall body function.
2. High in Dietary Fiber: Pigeon peas are rich in dietary fiber, which promotes healthy digestion and helps prevent constipation. Fiber also contributes to a feeling of fullness, aiding in weight management.
3. Nutrient-Rich: Pigeon peas contain essential vitamins and minerals, including folate (important for pregnant women), iron, potassium, magnesium, and vitamin C. These nutrients support various bodily functions, such as immune health, blood pressure regulation, and energy production.
4. Low in Fat: Pigeon peas are naturally low in fat, especially saturated fat. This makes them a heart-healthy food choice and can help in managing cholesterol levels.
5. Antioxidant Properties: Pigeon peas contain antioxidants like flavonoids, carotenoids, and polyphenols. These compounds help combat oxidative stress in the body, reducing the risk of chronic diseases.
6. Blood Sugar Management: The dietary fiber and complex carbohydrates in pigeon peas can help regulate blood sugar levels, making them beneficial for individuals with diabetes or those at risk of developing diabetes.
7. Improved Heart Health: The combination of low fat content and high fiber in pigeon peas can contribute to better cardiovascular health. Fiber helps lower bad cholesterol levels, reducing the risk of heart disease.
8. Weight Management: The fiber and protein content in pigeon peas can help with weight management by promoting satiety and reducing overall calorie intake.
9. Bone Health: Pigeon peas contain essential minerals like calcium, magnesium, and phosphorus, which are important for maintaining strong and healthy bones.
10. Improved Gut Health: The fiber in pigeon peas supports a healthy gut microbiome by serving as food for beneficial gut bacteria. A balanced gut microbiome is associated with improved digestion and immune function.
11. Vegetable Crop Rotation: In agriculture, pigeon peas are often used as a rotation crop because they can improve soil fertility through nitrogen fixation, benefiting other crops in the rotation.
12. Cultural Significance: Pigeon peas are an integral part of the cuisine in many cultures and regions, contributing to diverse and flavorful dishes.

It’s worth noting that the specific nutritional content and benefits of pigeon peas can vary depending on how they are prepared and cooked. Incorporating pigeon peas into a balanced diet, along with a variety of other foods, can help individuals reap these health benefits.

What Do Pigeon Peas Taste Like

Pigeon peas have a mild, slightly nutty, and earthy flavor. Their taste is often described as being similar to that of other legumes, such as green peas or lentils, but with a slightly sweeter undertone. The flavor can also be influenced by how they are prepared and cooked.

When pigeon peas are cooked, their texture becomes soft and creamy, which complements their mild flavor. They tend to absorb the flavors of the spices, herbs, and seasonings used in the dish they are prepared in, making them versatile for a wide range of culinary applications.

In Indian cuisine, for example, pigeon peas are commonly used in various dishes like dal (a flavorful lentil or pea-based stew) and sambar (a South Indian lentil-based vegetable stew). In these dishes, pigeon peas take on the flavors of spices like cumin, coriander, turmeric, and others, resulting in a delicious and savory taste.

In Caribbean and Latin American cuisines, pigeon peas are used in dishes like rice and peas (arroz con gandules), where they are cooked with rice and various seasonings, giving the dish a unique and savory flavor profile.

Overall, pigeon peas are appreciated for their mild and adaptable flavor, which makes them suitable for a wide range of savory dishes in various cuisines around the world.

How to Cook Pigeon Peas

How to Cook Pigeon Peas

Fareeha

Cooking pigeon peas is relatively straightforward, and there are several methods you can use, depending on your preference and the dish you want to prepare. Here's a basic method for cooking pigeon peas:

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Ingredients

  

• 1 cup of dried pigeon peas
• Water for soaking and cooking
• Salt to taste, optional
• Spices and seasonings of your choice e.g., garlic, onions, cumin, coriander, turmeric, chili powder, etc., for flavor

Instructions

 

Rinse and Soak:

• Start by rinsing the dried pigeon peas in cold water to remove any dirt or debris. Then, place the peas in a large bowl and cover them with enough water. Allow them to soak for at least 4-6 hours or overnight. Soaking helps soften the peas and reduces cooking time.

Drain and Rinse:

• After soaking, drain the water and rinse the pigeon peas once more.

Cooking on the Stovetop:

• In a large pot, add the soaked and rinsed pigeon peas along with fresh water. Use a 1:3 ratio of pigeon peas to water (1 cup of peas to 3 cups of water) as a general guideline.
• You can also add salt at this stage to season the peas (add according to your taste).
• If desired, you can add spices and seasonings to flavor the peas. Common options include garlic, onions, cumin, coriander, and turmeric.
• Bring the mixture to a boil over high heat, then reduce the heat to low, cover the pot, and simmer. Cooking time may vary, but it usually takes about 30-45 minutes or until the pigeon peas are tender but not mushy. Stir occasionally and add more water if needed to prevent sticking or burning.

Pressure Cooking:

• If you have a pressure cooker, you can significantly reduce the cooking time. Follow the same steps as above, but instead of simmering, pressure cook the pigeon peas for about 10-15 minutes after reaching pressure (check the instructions for your specific pressure cooker).

Check for Doneness:

• Pigeon peas are done when they are tender and can be easily mashed with a fork. The exact cooking time can vary based on the age and type of peas, so taste and test for doneness as you go.

Serve:

• Once the pigeon peas are cooked to your liking, you can serve them as a side dish, incorporate them into stews, curries, or rice dishes, or use them as a base for various recipes.

Notes

Keep in mind that pigeon peas can be adapted to a wide range of recipes, and the specific spices and seasonings you use can vary based on your culinary preferences. Enjoy your cooked pigeon peas in your favorite dishes!

You can also check out another variation of cooking pigeon peas below

How To Use Pigeon Peas

Pigeon peas are a versatile ingredient that can be used in a variety of dishes. Here are some common ways to use pigeon peas in your cooking:

1. Dal: Pigeon peas are a key ingredient in Indian dal dishes. You can make a simple pigeon pea dal by cooking them with spices like cumin, coriander, turmeric, and garam masala. Serve it with rice or flatbreads like roti or naan.
2. Rice and Peas: In Caribbean cuisine, pigeon peas are often used in a dish called “rice and peas.” Cook the peas with rice, coconut milk, and seasonings for a flavorful side dish or main course.
3. Pigeon Pea Soup: Make a hearty pigeon pea soup by simmering cooked pigeon peas with vegetables, spices, and broth. You can add ingredients like carrots, celery, onions, and garlic for extra flavor.
4. Curries: Pigeon peas can be added to various curries, whether vegetarian or with meat. They absorb the flavors of the spices and create a delicious, hearty dish.
5. Salads: Add cooked and cooled pigeon peas to salads for extra protein and texture. They pair well with fresh vegetables and a variety of dressings.
6. Patties and Fritters: Use mashed pigeon peas as a filling for patties or fritters. Combine them with spices and other vegetables, shape them into patties, and pan-fry until golden brown.
7. Stir-Fries: Include pigeon peas in stir-fry dishes with a mix of vegetables and protein sources. The peas add a nice texture and flavor to stir-fried meals.
8. Pasta Dishes: Mix cooked pigeon peas with pasta, olive oil, garlic, and your choice of vegetables for a nutritious and satisfying pasta dish.
9. Pigeon Pea and Coconut Curry: Combine pigeon peas with coconut milk, curry spices, and vegetables for a creamy and flavorful curry.
10. Pigeon Pea Rice: Cook pigeon peas with rice, spices, and vegetables to create a one-pot meal. This is a common preparation in many cuisines.
11. Pigeon Pea Dip: Blend cooked pigeon peas with garlic, lemon juice, tahini, and olive oil to make a pigeon pea hummus-like dip. Serve it with pita bread or as a veggie dip.
12. Pigeon Pea Salsa: Mix cooked pigeon peas with diced tomatoes, onions, cilantro, lime juice, and spices to create a pigeon pea salsa. It’s a great topping for grilled meats or as a side dish.
13. Biryani: Pigeon peas can be added to biryani, a fragrant and spiced rice dish. They complement the rice and other ingredients beautifully.

Remember that pigeon peas can be used both in their whole form and as split peas (toor dal). The choice of seasonings and accompanying ingredients will depend on the specific dish you’re preparing and your culinary preferences. Experiment with different recipes to discover your favorite ways to use pigeon peas in your cooking.

Substitute for Pigeon Peas

If you’re looking for a substitute for pigeon peas in your recipes, you’ll want to consider alternatives that have a similar texture and flavor profile. Here are some options depending on the dish you’re preparing:

1. Green Peas: Green peas have a similar texture to pigeon peas, although they are smaller. They have a slightly sweeter flavor but can work well as a substitute in dishes like rice and peas or soups.
2. Lentils: Lentils, especially brown or green lentils, can be used as a substitute in recipes where pigeon peas are cooked to a soft, creamy texture. They work well in soups, stews, and curries.
3. Black-Eyed Peas: Black-eyed peas are a good alternative for recipes like rice and peas or salads. They have a nutty flavor and a texture similar to pigeon peas.
4. Chickpeas: Chickpeas, also known as garbanzo beans, can be used in place of pigeon peas in various dishes. They are larger and have a nutty flavor. Chickpeas work well in curries, salads, and stews.
5. Cannellini Beans: These white beans have a mild flavor and a creamy texture when cooked. They can be substituted for pigeon peas in dishes like soups and casseroles.
6. Red Kidney Beans: Red kidney beans have a hearty texture and a slightly nutty flavor. They are often used in dishes like rice and peas or chili.
7. Mung Beans: Mung beans are small and green, with a mild, nutty flavor. They can be used as a substitute for pigeon peas in salads and soups.
8. Split Peas: Yellow or green split peas can be used in place of split pigeon peas (toor dal) in Indian dal recipes. They have a similar creamy texture when cooked.
9. Soybeans: Edamame, young soybeans, can be used in recipes where you want a tender and slightly sweet substitute for pigeon peas.
10. Canned Pigeon Peas: If pigeon peas are not available fresh or dried, you can use canned pigeon peas as a convenient alternative.

When substituting for pigeon peas, keep in mind that the flavor and texture of the dish may vary slightly, depending on the replacement ingredient. Adjust seasonings and cooking times as needed to achieve the desired result.

Where to Buy Pigeon Peas

You can buy pigeon peas from various sources, depending on your location and preferences. Here are some common places to find pigeon peas:

1. Grocery Stores: Many well-stocked grocery stores, especially those with a diverse selection of international or ethnic foods, carry dried pigeon peas in the legume or international food section. Look for them in bags or bulk bins.
2. Specialty or Ethnic Markets: Specialty markets that cater to specific cuisines, such as Indian, Caribbean, or Latin American markets, are excellent places to find pigeon peas. These markets often offer a wide range of varieties, including dried and canned pigeon peas.
3. Online Retailers: You can purchase pigeon peas from online retailers such as Amazon, Walmart, or specialty food stores. They may offer a variety of options, including dried, canned, or frozen pigeon peas.
4. Farms and Farmers’ Markets: If you have access to local farms or farmers’ markets, you may find fresh pigeon peas when they are in season. Check with local farmers or market vendors for availability.
5. International Food Stores: Stores that specialize in international or ethnic foods often stock pigeon peas. These stores cater to a wide range of global cuisines, making it easier to find specific ingredients.
6. Cooperative Bulk Food Suppliers: Some communities have cooperatives or bulk food suppliers where you can purchase grains, legumes, and other foods in bulk quantities. These can be a cost-effective way to buy pigeon peas if you use them regularly.
7. Online Specialty Retailers: There are online specialty food retailers that focus on specific cuisines or regions. They may offer a wide selection of pigeon peas and other ingredients unique to that cuisine.

When purchasing pigeon peas, be sure to check the packaging for any specific instructions on soaking and cooking, as they may vary depending on the brand and type of pigeon peas you choose. If you can’t find pigeon peas in your local stores, consider exploring online options or seeking out specialty markets that cater to the cuisine in which you plan to use them.

How To Store Pigeon Peas

Properly storing pigeon peas is essential to maintain their freshness and prevent spoilage. Here are some guidelines on how to store pigeon peas:

1. Dried Pigeon Peas:
   • Store in an airtight container: Transfer dried pigeon peas from their original packaging to an airtight container with a tight-fitting lid. This helps prevent moisture and pests from getting in.
   • Keep in a cool, dry place: Store the container of dried pigeon peas in a cool, dark, and dry pantry or cupboard. Exposure to heat and humidity can lead to spoilage.
   • Label and date: Label the container with the date of purchase or the date you transferred the peas to the container. This helps you keep track of their freshness.
2. Canned Pigeon Peas:
   • Check the expiration date: Canned pigeon peas have a long shelf life, but it’s essential to check the expiration date on the can before purchasing.
   • Store at room temperature: Canned pigeon peas can be stored at room temperature in your pantry until they reach their expiration date.
3. Frozen Pigeon Peas:
   • Keep in the freezer: If you have frozen pigeon peas, store them in the freezer to maintain their quality.
   • Use airtight containers or freezer bags: Place the peas in airtight containers or heavy-duty freezer bags, ensuring they are sealed tightly to prevent freezer burn.
   • Label and date: Label the containers or bags with the date they were frozen, so you can keep track of their freshness.

Here are a few additional tips:

• Inspect for insects or contaminants: Before storing dried pigeon peas, inspect them for any signs of insects, larvae, or contaminants. Discard any peas that appear damaged or contaminated.
• Rotate stock: If you buy pigeon peas regularly, use the “first in, first out” (FIFO) method to ensure you’re using the oldest peas first and maintaining freshness.
• Avoid moisture: Keep dried pigeon peas away from moisture, as excess moisture can lead to mold growth and spoilage. If you live in a humid climate, consider using moisture-absorbing packets in the storage container.
• Store in airtight bags: If you buy pigeon peas in bulk and want to store them long-term, consider vacuum-sealing them in airtight bags to extend their shelf life.

Proper storage of pigeon peas can help you enjoy their flavor and nutritional benefits for an extended period. Always follow any storage instructions provided on the packaging for the specific brand or type of pigeon peas you purchase.

Frequently Asked Questions (FAQs) About Pigeon Peas