Why adding pigeon peas on your plate is a nutritious idea

Reasons abound to add pigeon peas to your diet this season

Come winter and the local markets are flooded with a plethora of seasonal delights. From root vegetables such as turnips and greens such as sarson (mustard leaves) to a multitude of legumes and beans, there is no dearth of delectable produce during the season.

Luscious toor beans or pigeon peas are one such winter delight. “Pigeon peas known as togarikalu in Kannada, lili tuver in Gujarati and turichya dhanya in Marathi, usually flower during the months of October and November and mature about a month later into the green pods we see in the market,” says Rupa Balachandar, food writer and TV show host.

The mature pods are a deep green in colour while the riper ones are almost brown with the peas inside sporting a pinkish-purple hue with specks of brown. The crop that is grown in tropical and subtropical climates, is extremely popular in Karnataka, although it is sometimes overshadowed by the ubiquitous avarekai (hyacinth beans)!

Fresh green pigeon peas are nutrient-rich in composition. “These peas are naturally low in fat and are an excellent source of protein, making them a valuable option for vegetarians and vegans,” says Hitesh Pant, Executive Chef, Sheraton Grand Bengaluru Whitefield Hotel. The peas are a rich source of vitamins and minerals including Vitamin C and potassium.

“Fresh toor peas are high in dietary fibre which aids in digestion and promotes gut health. They are also a good source of vitamins and minerals, including folate, iron and magnesium, contributing to overall wellbeing and energy levels,” adds Rupa.

It is believed the peas positively impact blood sugar and metabolic health. “The complex carbohydrates in pigeon peas provide a steady release of energy, which is beneficial for managing diabetes and maintaining overall metabolic health,” says Chef Sachin Singh, Sous Chef-Indian cuisine, Renaissance Bengaluru Race Course Hotel. The peas are slightly denser in texture than green peas and are characterised by a subtly sweet and nutty flavour.

Pigeon peas lend themselves to a variety of cooking techniques and cuisines. “Fresh pigeon peas are a highly adaptable ingredient that can be included in all three meals of the day in various forms whether boiled, steamed, or added to dishes such as salads, stews and soups,” adds Sachin Singh.