Pigeon Peas: Protein-Rich Legume for Curries & Stews

Pigeon peas (*Cajanus cajan*) are small, beige-green legumes grown in tropical regions. They can be eaten **fresh/green** or **dried/split** (known as **toor dal** in India). They have a slightly nutty, earthy flavor.

**~120 kcal**, **7–8 g protein**, **~21 g carbs**, **6 g fiber**, **iron**, **folate**, **potassium**. Low in fat, naturally gluten-free.

- **Plant protein:** supports muscle health. - **High fiber:** promotes gut health. - **Iron & folate:** important for blood formation. - **Heart health:** potassium & magnesium support healthy blood pressure.

- **Antinutrients:** soaking/sprouting reduces phytates. - Can cause **gas/bloating**—cook thoroughly. - **Longer cook time** than lentils—plan ahead.

- **Indian cuisine:** toor dal (spiced split pea curry). - **Caribbean:** rice & peas (cooked with coconut milk). - Add to **soups, stews, veggie patties**. - Cook time: **30–45 min** (or pressure cook 10–15 min).

Soak dry peas 4–6 h for faster cooking & improved digestibility. Skim foam while cooking for cleaner flavor.