COWPEAS
Pulses – which are part
of the legume family –
typically contain about
twice the amount of
protein compared to
wholegrain cereals
like wheat which, for
most populations in
developing countries,
constitute a major
source of protein.
As such, the protein
found in cowpeas is
of good nutritional
quality. Most types
of cowpeas contain a
fair amount of lysine,
which is generally low
in cereals, roots and
some other staples.
Therefore, combining
cowpeas with lysine-
poor cereals and roots
means the nutritional
value of the overall
meal improves.
Cowpeas also contain
approximately 60%
carbohydrates, and
are high in fibre and
phytochemicals that
have been linked to the
prevention of certain
chronic diseases.
Furthermore, the leaves
of the cowpea plant are
a good source of fibre,
calcium, beta-carotene
(vitamin A) and folate.COWPEAS
V
ersatile and
nutritious, what’s
not to love about
cowpeas (Vigna
unguiculata)? This
legume was first
domesticated in
Africa – a process
whereby a wild plant morphs into a farm
crop through artificial selection, which
usually involves hybridisation and selective
breeding. Nigeria is the world’s leading
cowpea-producing country, with the
majority of global cowpea output coming
from West and Central Africa. “This region
produces 64% of the estimated 3 million
tons of cowpea seed produced annually,”
says the South African Department of
Agriculture, Forestry and Fisheries in its
“Production Guidelines for Cowpeas”.
Locally, cowpeas are farmed in Limpopo,
Mpumalanga, KwaZulu-Natal and the
North West.There are three different growth forms of
cowpeas: erect, semi-erect (trailing) andclimbing. In addition, the wide-ranging
variability of cowpeas has meant that a
number of commercial cultivars are grouped
according to bean shape, size and colour.
And, while theplantismainlygrownforits
beans or seeds – which are extremely high
in protein – the leaves and immature seed
pods can also be consumed.
One of the main reasons the farming of
cowpeas has proliferated so well throughout
Africa is because this hardy plant is drought
tolerant and survives in areas where few
other cropscan–itcanthriveinplaceswith
low annualrainfallof400to700mmandwill
withstand anything from sandy to clay-based
soils. Cowpeas are also nitrogen-fixing
plants, meaning they draw nitrogen from
the air all the way down into the soil,
thereby creating a more nutritious growing
environment for other crops. For this
reason, cowpeas are commonly farmed
via intercropping and rotation methods.
Now, howarecowpeastobeeaten?
Interestingly, the seeds, pods and leaves
are all edible for humans. The green seeds
can be roasted like peanuts and used
instead of coffee beans, or they can be
enjoyed fried in oil with chopped onions
and spices. The leaves, which are richer in
protein, vitamins and iron than traditional
non-indigenous crops like collard greens
and kale, are frequently cooked and eaten
like spinach in many South African cultures.
The leaves also make for a good meat
substitute due to their high protein content.
The cowpeaitself–whichneedstobe
soaked in water overnight before being
cooked – is a key element of South African
comfort-food dishes like umngqusho
(samp and beans) in the Xhosa culture,
and the Cape Malay tradition’s much-loved
swartbekboontjie kerrie (black-eyed bean
curry). Cowpeasarealsoanutritiousway
to bulk up and thicken soups and stews.IN AFRICA, THE TERM ‘INDIGENOUS FOOD CROPS’
DOES NOT ONLY REFER TO FOOD CROPS FROM THE
CONTINENT; THEY INCLUDE CROPS THAT HAVE
BEEN INTRODUCED AND ARE RECOGNISED AS
NATURALISED OR TRADITIONAL CROPS.”- DR NOKUTHULA VILAKATI, POST-DOCTORAL FELLOW
AT THE INSTITUTE OF FOOD, NUTRITION AND WELL-BEING
AT THE UNIVERSITY OF PRETORIA
FOODANDHOME.CO.ZA APRIL 2019 39CONSCIOUS EATING