Pigeon Pea – Nutritional Value, Health Benefits, Recipes

The pigeon pea (Cajanus cajan) is a perennial legume from the family Fabaceae. Since its domestication in the Indian subcontinent at least 3,500 years ago, its seeds have become a common food in Asia, Africa, and Latin America. It is consumed on a large scale in South Asia and is a major source of protein for the population of the Indian subcontinent. It is the primary accompaniment to rice or roti (flat bread) and has the status of staple food throughout the length and breadth of India.

Pigeon peas Quick Facts
Name: Pigeon peas
Scientific Name: Cajanus cajan
Origin Domesticated in India 3,500 years ago.
Colors White, cream, brown, purplish to black (Seeds)
Shapes Subglobose – ellipsoid or squarish; Diameter: 5 mm (Seeds)
Calories 170 Kcal./cup
Major nutrients Vitamin C (47.78%)
Vitamin B1 (44.67%)
Vitamin B9 (38.25%)
Iron (30.00%)
Manganese (30.00%)
Health benefits Boost energy, Aids immunity, Healthy heart, Digestive health, Prevent anemia

Pigeon peas Scientific Classification

Scientific Name: Cajanus cajan

Rank Scientific Name & (Common Name)
Kingdom Plantae (Plants)
Subkingdom Tracheobionta (Vascular plants)
Superdivision Spermatophyta (Seed plants)
Division Magnoliophyta (Flowering plants)
Class Magnoliopsida (Dicotyledons)
Subclass Rosidae
Order Fabales
Family Fabaceae/Leguminosae (Pea family)
Genus Cajanus Adans. (Cajanus)
Species Cajanus cajan (L.) Millsp. (Pigeonpea)
Synonyms
  • Cajan cajan (L.) Huth
  • Cajan cajan (L.) Millsp.
  • Cajan indorum Medik.
  • Cajan inodorum Medik.
  • Cajanum thora Raf.
  • Cajanus bicolor DC.
  • Cajanus cajan (L.) Druce
  • Cajanus cajan (L.) Huth
  • Cajanus cajan (L.) Merr.
  • Cajanus cajan f. bicolor (DC.) Baker
  • Cajanus cajan var. bicolor (DC.) Purseglove
  • Cajanus cajan var. flavus (DC.) Purseglove
  • Cajanus flavus DC.
  • Cajanus indicus Spreng.
  • Cajanus indicus var. bicolor (DC.) Kuntze
  • Cajanus indicus var. flavus (DC.) Kuntze
  • Cajanus indicus var. maculatus Kuntze
  • Cajanus inodorum Medik.
  • Cajanus inodorus Medik.
  • Cajanus luteus Bello
  • Cajanus obcordifolius V.Singh
  • Cajanus pseudo-cajan (Jacq.) Schinz & Guillaumin
  • Cajanus striatus Bojer
  • Cytisus cajan L.
  • Cytisus guineensis Schum. & Thonn.
  • Cytisus guineensis Schumach. & Thonn.
  • Cytisus pseudocajan Jacq.
  • Phaseolus balicus L.

PIGEON PEAS FACTS

Pigeon pea is a perennial shrub that lives from one to five years. The plant reaches about the height of 1-4 meters. It is cultivated as an annual for its seeds. The base of the Pigeon pea is woody. Pigeon peas are a fast-growing crop with drought-resistant.

Name Pigeon peas
Scientific Name Cajanus cajan
Native It was domesticated in India 3,500 years ago. The seeds are used as grains in Africa, Asia, and Latin America.
Common/English Name Angola Pea, Gungo Pea, Congo-Pea, Pigeon-Pea, No Eye Pea, Red Gram, Yellow Dhal, Puerto Rico Pea
Name in Other Languages Arabic: Lûbyâ Sûdânî;
Argentina: Guandu;
Brazil: Feijão-Guandu;
Chamorro: Lenteja Francesa;
Chinese: Chieh Tu;
Cuba: Gandul;
Czech: Kajan;
Danish: Ærteboenne;
Dutch: Katjang Goedé;
Eastonian: Harilik Tuvihernes;
Ecuador: Gandú;
Finnish: Kyyhkynherne;
Ethiopia: Yewof Ater;
Fijian: Pi;
French: Pois Cajan;
German: Strauchbohne;
Hawaiian: Pī Pokoliko;
India:-
Assamese: Rahar Dal,
Bengali: Arhar,
Hindu: Tur,
Kannada: Togari;
Malayalam: Thuvarappayar,
Manipuri: Mairongbi,
Marathi: Thoora,
Oriya: Arhar,
Sanskrit: Tuvari,
Tamil: Duvarai,
Telugu: Aadhaki;
Indonesia: Kacang Gude;
Italian: Pisello Del Tropico;
Jamaica: Gungo Pea;
Japanese: Ki-Mame;
Khmer: Sândaèk Klöng;
Laotian: Thwàx H’ê;
Malaysia: Dhal;
Nepalese: Rahar;
Nigeria:-
Hausa: waken turawa,
Yoruba: otili;
Papiamento: Wandu;
Peru: Frijol De Palo;
Philippines:
Bikol: Tabois,
Bontok: Kidis,
Cebu Bisaya: Tabois,
Ibanag: Kardis,
Ifugao: Kusia,
Igorot: Kardis,
Iloko: Kaldis,
Mangyang: Kadios ,
Panay Bisaya: Kadios,
Tagalog: Kagyos;
Portuguese: Ervilha De Angola;
Puerto Rico: Gandule;
Spanish (Pods): Frijol Guandul;
Sudan: Lubia Addassy;
Swedish: Duwärt;
Taiwan: Shu Dou;
Thailand: Maetaai;
Tibetan: Tu Ba Ri;
Uganda:
Acholi: Lapena,
Langi: Apena,
Runyankore:  Enkuuku,
Runyoro: Enkuuku,
Rutooro: Enkuuku,
Teso: Ekilimite,
Venezuela (Spanish): Quinchoncho;
Vietnamese: Dau Sang
Plant Growth Habit Erect, glandular-pubescent, short-lived, perennial shrub
Growing Climate Tropical and subtropical
Plant Size 1–2 m high
Lifespan Five years
Root Tetrarch taproots
Stem Erect, ribbed, Diameter: 15 cm
Leaf Alternate, trifoliate, above: dark green, underneath: silvery
Flower Yellow or yellow and red, papilionaceous, Diameter: 1.2 cm – 1.7 cm
Pod shape & size Linear-oblong, Length: 2–13 cm; Width: 0.5–1.7 cm
Pod color Green or red
Seed shape and size Subglobose – ellipsoid or squarish; Diameter: 5 mm
Seeds color White, cream, brown, purplish to black
Varieties/Types
  • Tree types
  • Tall varieties
  • Dwarf varieties
  • Smaller bushes
Major Nutritions Vitamin C (Ascorbic acid) 43 mg (47.78%)
Vitamin B1 (Thiamin) 0.536 mg (44.67%)
Vitamin B9 (Folate) 153 µg (38.25%)
Iron, Fe 2.4 mg (30.00%)
Manganese, Mn 0.69 mg (30.00%)
Phosphorus, P 181 mg (25.86%)
Vitamin K (phylloquinone) 30.3 µg (25.25%)
Carbohydrate 29.82 g (22.94%)
Vitamin B3 (Niacin) 3.294 mg (20.59%)
Vitamin B2 (Riboflavin) 0.254 mg (19.54%)
Vitamin B5 (Pantothenic acid) 0.964 mg (19.28%)
Protein  9.12 g (18.24%)
Copper, Cu 0.161 mg (17.89%)
Total dietary Fiber 6.4 g (16.84%)
Potassium, K 698 mg (14.85%)
Health Benefits
  • Maintains blood pressure
  • Assist in growth
  • Prevent anemia
  • Anti-inflammatory properties
  • Helps in losing weight
  • Boost energy
  • Aids immunity
  • Healthy heart
  • Digestive health
Calories in 1 cup (153 gm) 170 Kcal.
Other Facts India is the largest producer of pigeon peas.

 

The pigeon peas (Cajanus cajan), alternatively known as Angola Pea, Gungo Pea, Congo-Pea, Pigeon-Pea, No Eye Pea, Red Gram, Yellow Dhal, Puerto Rico Pea, is a plant species in the legume family of the widely cultivated genus Cajanus Adans. Four varieties of pigeon peas are tree types, tall varieties, dwarf varieties, and smaller bushes. Pigeon peas are one of the most important food legume crops which grow in tropical and subtropical climates. It is a drought-tolerant and warm-weather crop.History

It was domesticated in India 3,500 years ago. The seeds are used as grains in Africa, Asia, and Latin America. It was grown for thousands of years in India. Around 2,000 BC, pigeon pea was developed in East Africa which was then brought to America. Today pigeon pea is grown widely throughout the world in tropical and subtropical regions.

Plant

It is an erect, glandular-pubescent, short-lived, and perennial shrub. The plant grows up to 1–2 m high with tetrarch taproots. The erect and ribbed stem is 15 cm in diameter. Leaves are trifoliate, alternate in dark green color above and silvery underneath. The plant yields yellow to red flowers which is 1.2 cm – 1.7 cm in diameter that turns into a fruit as seed pods. The pods are linear-oblong, green or red, 2–13 cm long, and 0.5–1.7 cm wide. Each pod contains about nine seeds that are subglobose – ellipsoid or squarish in shape having 5 mm as a diameter. The seeds are white, cream, brown, purplish to black in color.

Nutritional Value

The serving size of one cup which measures 153 grams provides 43 mg of Vitamin C, 0.536 mg of Vitamin B1, 153 µg of Vitamin B9, 2.4 mg of iron, 0.69 mg of manganese, 181 mg of phosphorus, 29.82 grams of Carbohydrate, 3.294 mg of Vitamin B3 and others. The pigeon peas are rich in proteins, minerals, vitamins, and lipids.

Nutritional value of Pigeonpeas cooked, boiled, and drained without salt

Serving Size: 1 Cup, 153 g

Calories 170 Kcal.Calories from Fat 18.72 Kcal.

Proximity Amount % DV
Water 109.85 g N/D
Energy 170 Kcal N/D
Energy 710 kJ N/D
Protein 9.12 g 18.24%
Total Fat (lipid) 2.08 g 5.94%
Ash 2.13 g N/D
Carbohydrate 29.82 g 22.94%
Total dietary Fiber 6.4 g 16.84%
Total Sugars 3.79 g N/D
Minerals Amount % DV
Calcium, Ca 63 mg 6.30%
Iron, Fe 2.4 mg 30.00%
Magnesium, Mg 61 mg 14.52%
Phosphorus, P 181 mg 25.86%
Potassium, K 698 mg 14.85%
Sodium, Na 8 mg 0.53%
Zinc, Zn 1.25 mg 11.36%
Copper, Cu 0.161 mg 17.89%
Manganese, Mn 0.69 mg 30.00%
Selenium, Se 1.8 µg 3.27%
Vitamins Amount % DV
Water-soluble Vitamins
Vitamin B1 (Thiamin) 0.536 mg 44.67%
Vitamin B2 (Riboflavin) 0.254 mg 19.54%
Vitamin B3 (Niacin) 3.294 mg 20.59%
Vitamin B5 (Pantothenic acid) 0.964 mg 19.28%
Vitamin B6 (Pyridoxine) 0.081 mg 6.23%
Vitamin B9 (Folate) 153 µg 38.25%
Folate, food 153 µg N/D
Folate, DEF 153 µg N/D
Choline 58 mg 10.55%
Vitamin C (Ascorbic acid) 43 mg 47.78%
Fat-soluble Vitamins (Retinoids and Carotenoids)
Vitamin A, RAE 3 µg 0.43%
Vitamin A, IU 76 IU N/D
Beta Carotene 46 µg N/D
Lutein + zeaxanthin 216 µg N/D
Vitamin E (alpha-tocopherol) 0.49 mg 3.27%
Vitamin K (phylloquinone) 30.3 µg 25.25%
Lipids Amount % DV
Fatty acids, total saturated 0.558 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.125 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.009 g N/D
Fatty acids, total monounsaturated 0.02 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.02 g N/D
Fatty acids, total polyunsaturated 1.375 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 1.316 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.06 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/

Health Benefits of Pigeon peas

Pigeon peas are an excellent source of magnesium, phosphorus, calcium, and potassium. Besides, it contains fewer amounts of copper, zinc, and magnesium.  It provides an adequate amount of iron and selenium. The flattened shape pods hold a substantial place among pulses in India. The seeds vary in shape, size, and color. It is round or oval in white, brown, red, greyish, or purplish with a white hilum. A few well-known advantages of Pigeon Peas are listed below:

  1. Maintains blood pressure

Potassium is the key mineral that is found in pigeon peas that acts as a vasodilator, reduces blood constriction, and also reduces blood pressure. Those who suffer from hypertension or should add pigeon peas to the daily diet because they are highly prone to cardiovascular disease. (1)

  1. Assist in growth

Pigeon peas are also loaded with high protein content which is required for growth and development. It is essential for the formation of cells, tissues, muscles, and bones. It also assists in the healing process and cell regeneration in the body. One cup of cooked pigeon peas possesses 11 grams of protein. (2)

  1. Prevent anemia

Folate is found inadequate amounts in pigeon peas which helps to prevent anemia and neural tube defects in the unborn which is caused due to the deficiency of folate. The intake of a single cup of pigeon peas provides about 110% of the daily recommended vitamins. (3)

  1. Anti-inflammatory properties

The seeds, leaves, and peas of pigeon peas are used to treat inflammation due to the presence of organic compounds. The mashed pigeon peas paste is used as a treatment for piles which is known as hemorrhoids. (4)

  1. Helps in losing weight

Pigeon peas possess a low amount of calories, cholesterol, and saturated fats which makes it healthy. The presence of dietary fiber keeps full for a long period of time, increases the metabolism rate, and reduces the possibilities of weight gain. The nutrients found in pigeon peas convert into usable energy than to store it as fat. (5)

  1. Boost energy

Vitamin B is also present in pigeon peas. Riboflavin and Niacin enhance carbohydrate metabolism, prevent fat storage, and boost energy levels. It is suitable for the people living in arid climates, physical work that reduces the energy quickly. (6)

  1. Aids immunity

To maintain the nutrients, raw is better because 25% of nutrients are lost when cooked. The uncooked peas help to enhance the immune system. Vitamin C promotes white blood cells production and acts as an antioxidant that promotes overall wellness as well as strong immunity. (7)

  1. Healthy heart

Pigeon peas contain dietary fiber, potassium, and low cholesterol which help to maintain a healthy heart. Potassium lowers the strain on the heart by reducing blood pressure. Dietary fiber maintains cholesterol balance and prevents atherosclerosis. (8)

  1. Digestive health

Pigeon peas are rich in dietary fiber which is essential for maintaining digestive health. Fiber adds bulk to the stool and enhances bowel movements by reducing strain as well as inflammation. It reduces constipation, cramping, bloating, and diarrhea. Fiber enhances the efficiency of nutrient absorption.

Traditional uses

  • In Ayurveda, it is used as a tolerance that heals wounds and sores.
  • It is also used as an astringent that is used to stop bleeding.
  • It is also used to cure lungs and chest disease.
  • It is used to eliminate the internal parasitic worms.
  • In Nigeria, the leaves are used to treat.
  • In Panamanian folk medicine, it is used as a treatment for diabetes.
  • It helps to cure jaundice, cough, and bronchitis.
  • In Malay traditional medicine, leaves decoction helps to treat coughs, abdominal troubles, and diarrhea.
  • The juice extracted from leaves is helpful for earache and sores.
  • In Java, the pulped leaves are used as a treatment for herpes, sores, and itches.
  • In China, the roots are used as a sedative, expectorant, anthelmintic and vulnerable.
  • The roots are used to treat throat inflammation, diarrhea, and chlorosis.
  • A poultice is used to lessen swellings.
  • In the Philippines, a decoction made from leaves is useful for diarrhea, cough, and abdominal pains.

How to Eat

  • In India, pigeon pea is used as dhal.
  • In other parts of Asia, seeds are used to make tempeh or tofu.
  • In Africa, dried seeds are used in sauces to accompany rice, cassava, and yam.
  • The immature seeds and pods are consumed fresh or added in soups as vegetables.
  • In Central America, the seeds of pigeon pea are canned and frozen.
  • The seeds are used as flour dried peas and green vegetable peas.
  • In India, the seeds are used as pulses whereas the young pods are used in sambhar.
  • The fresh pods, young shoots, and seeds are used as vegetables in sayor, spicy soups, and other side-dishes in Southeast Asia and the Pacific.
  • The young pods and leaves are added to various dishes in Indonesia and Ethiopia.
  • The ripened seeds are consumed by roasting.
  • The green pigeon pea with rice is considered the main traditional food of Puerto Ricans.

 

References

To Get Daily Health Newsletter

We don’t spam! Read our privacy policy for more info.

Download Mobile Apps
Follow us on Social Media
© 2012 - 2025; All rights reserved by authors. Powered by Mediarx International LTD, a subsidiary company of Rx Foundation.
RxHarun
Logo