Black eyed beans and black-eyed peas are very similar types of beans that are often confused for one another. However, there are some key differences between the two.
What are black eyed beans?
Black eyed beans, also known as cowpeas, are a type of bean grown around the world. They are small, oval shaped beans that are creamy white in color with a distinctive black “eye” on them. Some common varieties of black eyed beans include California Blackeyes, Pinkeye Purple Hull, and Crowder.
Black eyed beans have a nutty, earthy flavor and a creamy texture when cooked. They are used in a variety of cuisines but are especially popular in African, Chinese, Mediterranean, Middle Eastern, and Southern American cooking.
Some nutritional highlights of black eyed beans:
- High in fiber, providing 7-8g per 1/2 cup serving
- High in folate with over 30% DV per serving
- Provide protein and iron
- Fat free and low calorie – fewer than 100 calories per 1/2 cup
Black eyed beans are available dried, canned, or frozen. Dried beans need to be soaked before cooking.
What are black-eyed peas?
Black-eyed peas are beans that belong to the cowpea family. They are small, oval shaped beans that are creamy white in color with a black “eye” on them, similar to black eyed beans.
The main varieties of black-eyed peas include California Blackeyes and Crowder Peas. They have a flavor and texture similar to black eyed beans when cooked.
Black-eyed peas are used in soul food and are considered a staple ingredient in Southern American cuisine. They are often eaten on New Year’s Day in the Southern US for good luck.
Some nutritional highlights of black-eyed peas:
- High in fiber with around 8g per 1/2 cup serving
- Rich in folate, providing over 40% DV per serving
- Provide iron and protein
- Fat free and low calorie – fewer than 100 calories per 1/2 cup
Like black eyed beans, black-eyed peas can be purchased dried, canned, or frozen. Dried peas need presoaking before cooking.
Similarities between black eyed beans and black-eyed peas
There are many similarities between black eyed beans and black-eyed peas:
- They both belong to the cowpea family of beans
- They have a similar oblong, oval shape and creamy white color with a distinctive black “eye”
- They have a comparable nutty, earthy flavor
- Both are high in fiber, folate, protein, and iron while being low calorie
- They are used in many of the same dishes like soups, stews, rice dishes, and salads
- Both need to be presoaked when purchased dried
Differences between black eyed beans and black-eyed peas
While black eyed beans and black-eyed peas share many attributes, there are some differences between the two:
| Black Eyed Beans | Black-Eyed Peas |
|---|---|
| Come from the cowpea subspecies unguiculata | Come from the cowpea subspecies unguiculata |
| Used globally in many cuisines | Traditionally used in Southern American cuisine |
| 7-8g fiber per serving | 8-9g fiber per serving |
| 30% DV folate per serving | Over 40% DV folate per serving |
The main differences have to do with the cultivars and traditional uses. Black eyed beans are grown and consumed globally while black-eyed peas are strongly associated with soul food and Southern American cooking.
Nutritionally, black-eyed peas contain slightly more fiber and folate per serving compared to black eyed beans. But otherwise, their nutritional profiles are very similar.
Can black eyed beans and black-eyed peas be used interchangeably?
Because black eyed beans and black-eyed peas share so many attributes, they can generally be used interchangeably in recipes.
Some tips for substituting black eyed beans and black-eyed peas:
- Rinse and sort dried beans/peas to remove any debris
- Presoak beans/peas overnight or use a quick soak method
- For one 15 oz can, use 3/4 cup dried beans/peas
- Adjust cooking liquid and time as needed
- Add beans/peas at the same point in the recipe
- Season cooked beans/peas similarly as the original ingredient
The overall flavor, texture, nutrition, and cooking method will be comparable between the two. Black eyed beans and black-eyed peas can generally be used interchangeably without issue in any recipe.
How to cook black eyed beans and black-eyed peas
Black eyed beans and black-eyed peas can be prepared very similarly.
Stovetop
To cook dried black eyed beans or black-eyed peas on the stovetop:
- Rinse and sort through dried beans/peas to remove any debris
- Soak beans/peas overnight or do a quick boil method
- Drain soaked beans/peas and rinse
- Add beans/peas to pot and cover with water or broth by a few inches
- Bring to a boil then reduce heat and simmer for 1-1.5 hours until tender
- Drain and season beans/peas as desired
Slow cooker
To make black eyed beans or black-eyed peas in a slow cooker:
- Rinse and sort dried beans/peas
- Presoak beans/peas overnight or do a quick boil method
- Drain soaked beans/peas and rinse
- Combine beans/peas with cooking liquid in slow cooker
- Cook on high heat for 4-6 hours or low heat for 7-9 hours
- Drain and season beans/peas as desired
Pressure cooker
To cook black eyed beans or black-eyed peas in a pressure cooker:
- Rinse and sort dried beans/peas
- Presoak beans/peas if desired but not required
- Add beans/peas and cooking liquid to pressure cooker
- Pressure cook for 15-20 minutes depending on amount
- Allow pressure to release naturally before opening
- Drain and season beans/peas as desired
5 delicious recipes using black eyed beans or black-eyed peas
Here are 5 delicious recipes that use black eyed beans or black-eyed peas. Either bean can be used interchangeably:
1. Black eyed peas salad
A refreshing salad with black eyed peas, cucumber, bell pepper, and a zesty dressing.
2. Hoppin’ John
A traditional Southern dish of black-eyed peas, rice, and ham.
3. Black eyed bean burgers
Veggie bean burgers made with black eyed beans and quinoa, lentils or rice.
4. Black eyed bean soup
Warming soup with black eyed beans, veggies, and smoky ham.
5. Black eyed peas and collard greens
Southern style black-eyed peas served with long cooked collard greens.
Key takeaways on black eyed beans vs. black-eyed peas
- Black eyed beans and black-eyed peas come from the same legume family but have some slight varietal differences.
- Black eyed beans are used globally while black-eyed peas are strongly associated with Southern American cuisine.
- The two have very similar appearances, flavors, textures, and nutrition profiles.
- Black eyed beans and black-eyed peas can be used interchangeably in most recipes without altering the dish.
- Both beans can be cooked using similar methods such as on the stovetop, in the slow cooker or pressure cooker.