Black-eyed peas are a staple ingredient in many cuisines around the world. They are especially popular in Southern American cooking, where they are considered to be good luck when eaten on New Year’s Day. Black-eyed peas are nutritious beans that are rich in protein, fiber, and several vitamins and minerals. However, before cooking dried black-eyed peas, it is recommended to soak them overnight or for at least a few hours. Soaking black-eyed peas provides several benefits that enhance their flavor and texture in recipes.
Softens the beans
One of the main reasons to soak dried black-eyed peas is that it helps soften the beans. Black-eyed peas have a tough outer skin that needs to be hydrated to become tender. If the beans are not soaked properly, they will remain hard and crunchy even after cooking. Soaking enables the peas to absorb water, which begins to break down the cell structure in the legumes. This allows the beans to cook more evenly and reach the ideal soft, creamy texture.
Without soaking, the outside of the peas may become mushy while the inside stays overly firm and starchy. Soaking ensures they cook through fully and become pleasantly soft and smooth.
Soaking Times for Black-Eyed Peas
To fully soften black-eyed peas, they need to be soaked for at least 4-6 hours or overnight. Some tips for effective soaking include:
- Use a 1:3 ratio of peas to water – 1 cup peas to 3 cups water
- Soak in cool or room temperature water rather than hot water
- Drain and rinse the peas after soaking
Quick-soaking black-eyed peas by bringing them to a boil for 2 minutes and then letting them sit for 1 hour also works if you are short on time. But overnight soaking is ideal for maximum softening.
Improves flavor
Soaking black-eyed peas also enhances their flavor. As the peas soak, the starch and proteins begin to break down and leach into the water. This helps reduce the beans’ oligosaccharides, carbohydrates that cause digestive issues for some people if consumed in excess. Removing some of these indigestible sugars brings out the nutty, earthy flavor of the peas.
In addition, soaking removes any dust, impurities, or bitter compounds from the bean skins. This allows the sweetness of the peas to shine through once cooked. The hydration from soaking plumps up the beans so they readily absorb savory seasonings as well.
Seasoning Black-Eyed Pea Soaking Water
To boost the flavor of soaked black-eyed peas even further, try seasoning the soaking liquid. Ideas include:
- Aromatics – Garlic cloves, onion, celery, carrots, bay leaves
- Herbs – Thyme, rosemary, parsley
- Spices – Chili powder, cumin, coriander
- Acids – Lemon juice, vinegar, tomato juice
- Salt
Allow the peas to soak as usual in the flavored liquid so they absorb extra taste. The soaking water can also be used as a base for the cooking liquid.
Shortens cooking time
Soaking dried black-eyed peas significantly reduces the cooking time needed to prepare them. Hydrated peas require less time to become tender than peas cooked from dry. Cooking black-eyed peas that haven’t been soaked takes around 1-1.5 hours. But presoaked peas can be cooked in only 30-45 minutes.
This makes cooking with black-eyed peas much faster and more convenient. The quicker cooking time also helps retain more nutrients that could be lost from prolonged heating.
Cook Times for Soaked Black-Eyed Peas
Soaking Time | Cook Time |
---|---|
4 hours | 45-60 minutes |
6-8 hours | 40-50 minutes |
Overnight (8+ hours) | 30-45 minutes |
Check frequently for doneness as cook times can vary based on the size and age of the peas. They should become very soft and tender throughout when done.
Increases nutrients
Soaking black-eyed peas can also help increase the bioavailability of certain nutrients in the beans. As the peas soak, complex sugars and proteins break down into simpler forms. This makes some nutrients more readily available for absorption during digestion. For example, soaking improves the digestibility of protein, iron, and zinc from black-eyed peas.
Studies show soaking in warm water can increase polyphenols, beneficial plant compounds that act as antioxidants in the body. The peas also retain more folate, a B vitamin essential for metabolism and tissue growth.
Key Nutrients in Black-Eyed Peas
- Fiber
- Protein
- Folate
- Iron
- Potassium
- Magnesium
- Phosphorus
Getting the most out of these nutrients gives further incentive for soaking black-eyed peas before cooking them.
Removes toxins
Finally, soaking can help remove antinutrients and toxic compounds found in raw black-eyed peas. All legumes contain phytic acid, which can bind to minerals and inhibit absorption. Soaking helps leach out some of this phytic acid.
Raw peas also contain hemagglutinin, a lectin protein that can cause red blood cells to clump together. Soaking helps break down hemagglutinin so it is less likely to cause digestive upset.
Antinutrients in Raw Black-Eyed Peas
- Phytic acid
- Polyphenol oxidase
- Protease inhibitors
- Hemagglutinin
Always cook black-eyed peas thoroughly after soaking to further reduce antinutrients. The combination of soaking and cooking makes black-eyed peas safe and nutritious to eat.
Conclusion
Soaking black-eyed peas before cooking provides many important benefits for both the flavor and nutrition of these versatile beans. The hydration from soaking helps soften the peas for even cooking, removes indigestible compounds, and allows vital nutrients to become more bioavailable. Allowing 4-12 hours of soaking, or using a quick-soak method, reduces cooking times and enhances taste as well. For the best results from recipes using dried black-eyed peas, take the time to soak them properly first.