Summer is a great time to enjoy a variety of calcium-rich vegetables, and one standout option is cowpeas, a humble yet mighty legume known for its exceptional calcium content. Often hailed as a “calcium champion,” cowpeas are a beloved choice for many.
Research reveals that cowpeas contain twice as much calcium as soybeans and a whopping seven times more than chicken. Additionally, they are packed with potassium, iron, protein, folic acid (vitamin B9), and vitamin C.
Including cowpeas in your summer diet not only boosts your immune system but also promotes mental alertness and overall health. Here are three delicious cowpea recipes for you to try:
Recipe 1: Scrambled Eggs with Cowpeas
This dish is a nutritional powerhouse, combining eggs and cowpeas to deliver a substantial amount of protein and calcium. It is an excellent choice for both the young and the elderly.
Ingredients:
– Cowpeas: 200g.
– Eggs: 2.
– Salt, pepper, mixed spices, and cooking oil.
Instructions:
Trim the ends of the cowpeas and rinse them thoroughly. Chop the cowpeas into small pieces.
Bring a pot of water to a boil, adding a pinch of salt and a few drops of oil. Blanch the cowpeas for about a minute, then drain and plunge them into cold water. Once cooled, drain again and set aside.
In a bowl, whisk together the eggs, salt, pepper, and mixed spices. Add the blanched cowpeas to the egg mixture and combine well.
Heat a pan with some cooking oil (about 60% heat). Pour the egg and cowpea mixture into the pan and fry until golden brown on both sides. For the best experience, enjoy this dish while it’s still hot to savor the delightful contrast of a crispy exterior and a soft, fluffy interior.
Recipe 2: Stir-fried Cowpeas with Minced Meat
Ingredients:
– Cowpeas: 250g.
– Minced meat: 100g.
– Bird’s eye chili, ginger, and garlic, finely chopped.
– Dark soy sauce, salt, and seasoning powder.
Instructions:
– Trim the ends of the cowpeas and rinse them thoroughly. Cut the cowpeas into 0.5cm pieces, ensuring they are not too small to maintain a pleasant crunch.
– Heat some oil in a wok or large pan. Add the minced meat, ginger, and chili, stirring until the meat turns a light golden color. Then, toss in the garlic and a dash of dark soy sauce, mixing well.
– Add the cowpeas to the wok and stir-fry for about a minute. Pour in a small amount of water and season with salt. Cover the wok and simmer over low heat for 1-2 minutes, or until the water has evaporated.
Recipe 3: Spicy Stir-fried Cowpeas (Sichuan Style)
Ingredients:
– Cowpeas: 300g.
– Green chili: 10g, dried chili: 5g.
– Sichuan peppercorns: 3g.
– Garlic, salt, seasoning powder, sugar, and cooking oil.
Instructions:
Remove the fibrous strings from both sides of the cowpeas and break them into 4-5cm long pieces. Rinse the cowpeas thoroughly.
Heat oil in a wok or deep pan and fry the cowpeas until their skins puff slightly. Remove the cowpeas from the oil and set aside.
In the same wok, stir-fry the garlic, dried chili, and Sichuan peppercorns. Add the fried cowpeas back into the wok, along with salt, seasoning powder, a pinch of sugar, and a splash of water. Toss everything together over high heat for about 30 seconds, then turn off the heat.
During the summer, incorporate cowpeas into your diet to take advantage of their exceptional calcium content. They help replenish nutrients lost through sweating and are especially beneficial for middle-aged and elderly individuals. Regular consumption contributes to stronger bones, improved flexibility, and overall agility.
Check out this tasty recipe for stir-fried beans with butter and garlic.
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