Using Pigeon Peas in Human Diets

Pigeon peas, or tur dal or Cajanus cajan, is a widely adaptable and drought-resistant leguminous shrub that significantly contributes to animal and human nutrition. Commonly known as thuvarai, pigeon peas are Red Gram in India, Arhur or Toor dal in Hindi, and Thuvaram Paruppu in Tamil. It develops in small to medium-sized pea pods and provides green forage of outstanding value.

Being a rich source of dietary fibre and protein, pigeon peas are often overlooked gems in the pantry. They contain thiamine, phosphorous, potassium, magnesium, copper, manganese, iron, carbohydrates, amino acids, and selenium.

Let’s delve into the world of pigeon peas and explore how you can incorporate them into your culinary creations!

Nutritional Value of Pigeon Peas

According to the United States Department of Agriculture (USDA), the nutrition content in a serving or cup of toor dal is:

Calories	703
Total fat	3.1 g
Sodium	34.9 mg
Total carbohydrate	129 g
Protein	44 g
Cholesterol	0 mg
Saturated fat	0.7 g

Health Benefits of Pigeon Peas

Including pigeon peas in your diet can aid in preventing anaemia and blood pressure problems. It is an excellent cover crop used in tropical and subtropical regions to protect the soil. Here are some of the health benefits of pigeon peas (arhar dal) and the reasons to add them to your diet meal plan:

1. Rich in proteins

Pigeon peas are a fantastic plant-based source of protein, containing around 20-25% per cup. This makes them ideal for vegetarians, vegans, and anyone looking to increase their protein intake.

Pigeon peas have become an essential component of diets in many regions due to their high protein content. With 11 grams of protein in just one cup of cooked pigeon peas, they provide the necessary building blocks for normal development, growth, and healing processes in the body. This protein is vital for the formation and maintenance of cells, tissues, muscles, and bones.

2. Contains adequate fibre

Rich in dietary fibre, these legumes aid digestion, keep you feeling full, and promote gut health. Fibre has the ability to increase the volume of the stool and facilitate regular bowel movements, thereby reducing pressure and inflammation, and decreasing the occurrence of constipation, bloating, cramping, and diarrhea. 

3. Good source of minerals

Packed with essential minerals like iron, potassium, magnesium, and phosphorus, pigeon peas contribute to various bodily functions and overall health. 

4. Contains a good amount of vitamins

Do you know? A single cup of pigeon peas can provide sufficient amount of daily recommended vitamins. With Niacin and Vitamin B2, pigeon peas prevents fat storage and enhances metabolism rate, thereby boosting energy levels. 

5. Maintains blood pressure

Pigeon peas controls blood pressure, prevents anaemia, helps in losing weight, and aids in immunity. They contain low amount of calories and saturated fats, thus reducing the possibilities of weight gain.

Research indicates that the Pigeon pea is most nutritious and easily digestible when it is in its green stage, right before it dries up and loses its colour. In India, it is believed that the leaves of Pigeon peas can aid in the treatment of diarrhoea and dysentery. These leaves can be processed into a paste when mature or into a juice when they are young.

Interesting facts about pigeon peas

• Pigeon peas are a stable food that has a powerful nutritional punch.
• 1 cup of cooked peas offers 11 g of protein and over 110% of the daily recommended intake of iron.
• The roots, leaves, and fruit are used worldwide for medicinal purposes.
• It is used to treat coughs, diarrhoea, and abdominal troubles in Malaysia and the Phillippines.
• The roots are used in China as an expectorant, sedative, vulnerary, and anthelmintic.
• Pigeon peas are the most preferred legume in West Africa to make relishing dips served with rice.
• In the Pacific and Southeast Asia, young shoots, fresh pods, and seeds are used as spicy soups, vegetables, and other side meals.

Care Tips to Grow Pigeon Peas

Pigeon pea plants that are tolerant to drought and heat can thrive in summer, and the majority can withstand salt and grow in coastal areas. Although these plants are generally resilient against pests, weeds can grow with young pigeon peas. Therefore, it is essential to remove weeds from the garden to ensure the healthy growth of the plants.

• Soil and Water: Pigeon peas can grow when pH levels are between 5.0 and 8.0. It also grow in clay-heavy and dense gardens. With regular and deep watering, pigeon peas can get bigger in your garden without supplemental water.

• Light: Pigeon peas require 6-8 hours of bright light daily.

• Fertiliser: They do not need extra fertiliser as pigeon peas can fix their own nitrogen in the soil. 

Types of Pigeon Peas

There are around 80 varieties of pigeon peas available in Africa, Asia, and Latin America. Only a few are available in the U.S.

• Cajanus Cajan Bicolor Fuerte
• Cajanus Cajan Flavus
• Cajanus Cajan Amarillo

Conclusion

Pigeon peas are a versatile alternative to corn, known for their lower water requirements and ease of cultivation. With amino acid and high protein content, pigeon peas can be eaten either fresh or dried and boast a nutty and rich taste.

Though the consumption of pigeon peas doesn’t make adverse effects on your body, it is better to consult your doctor before adding it to your diet.

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