Steaming peas, or eating them raw, may be the best way to retain their nutritional benefits. People can eat garden peas raw straight from the pod or lightly steam or boil them before eating. a b c Perrino, P.; Laghetti, G.; Spagnoletti Zeuli, P. L.; Monti, L. M. (1993). "Diversification of cowpea in the Mediterranean and other centres of cultivation". Genetic Resources and Crop Evolution. 40 (3): 121–132. doi: 10.1007/bf00051116. S2CID 41138930. These nutritious and delicious beans are easy to add to various culinary dishes. They have a rich, creamy taste and give a mild nutty aroma to the food. Adding cowpeas to dishes makes a wholesome diet.

Cover soaked cowpeas and ¼ cup of the onion with water and bring to a boil. Reduce heat to a simmer, cover, and cook until the beans are tender. Drain. Brought across the Atlantic to the Caribbean in the holds of the same ships that carried slaves destined to eat them, cowpeas were introduced to America during this dark portion of our history. There are records of their cultivation in Jamaica as early as 1675. There is documented consumption of these beans in Florida in 1700 and North Carolina in1714. Chivenge, Pauline; Mabhaudhi, Tafadzwanashe; Modi, Albert T.; Mafongoya, Paramu (2017). "The Potential Role of Neglected and Underutilised Crop Species as Future Crops under Water Scarce Conditions in Sub-Saharan Africa". International Journal of Environmental Research and Public Health. 12 (6): 5685–5711. doi: 10.3390/ijerph120605685. ISSN 1661-7827. PMC 4483666. PMID 26016431.

Rangel, A.; Domont, G. B.; Pedrosa, C.; Ferreira, S. T. (2003). "Functional properties of purified vicilins from cowpea ( Vigna unguiculata) and pea ( Pisum sativum) and cowpea protein isolate". Journal of Agricultural and Food Chemistry. 51 (19): 5792–5797. doi: 10.1021/jf0340052. PMID 12952435. Instead of adding the grated coconut and spices directly, you can coarsely grind the grated coconut and spices (turmeric powder, red chili powder, garlic and cumin seeds powder) in a food processor and add this mixture to the cooked cowpeas (vanpayar) and make the thoran.

Opoku Gakpo, Joseph. "Nigerian GMO cowpea farmers testify to reduced pest infestation and better yields". Allianceforscience . Retrieved 26 January 2022.Cowpeas contain numerous vitamins, proteins, and minerals. They are also rich in antinutrients, such as phytic acid and protease inhibitors. To increase cowpeas nutrient availability and combat the antinutrient properties, numerous treatment methods, such as soaking, germination, fermentation, or debranning, can be helpful. The following are the few health benefits of cowpeas: The vanpayar thoran or red cowpea recipe with coconut (dry recipe) is also known as red payar thoran recipe, perum payar thoran recipe or simply payaru thoran recipe. Vanpayar thoran is simply cooked red cowpeas with coconut and spices which is a popular side dish enjoyed in South India, Kerala for lunch or dinner.

The USDA provides the following nutritional information for 1 cup (160 g) of sugar snap, or snow, peas: Agunbiade, Tolulope A.; Coates, Brad S.; Datinon, Benjamin; Djouaka, Rousseau; Sun, Weilin; Tamò, Manuele; Pittendrigh, Barry R. (2014). "Genetic Differentiation among Maruca vitrata F. (Lepidoptera: Crambidae) Populations on Cultivated Cowpea and Wild Host Plants: Implications for Insect Resistance Management and Biological Control Strategies". PLOS ONE. 9 (3): e92072. Bibcode: 2014PLoSO...992072A. doi: 10.1371/journal.pone.0092072. PMC 3960178. PMID 24647356. In recent times, cowpeas have gained more popularity amongst consumers and researchers worldwide as a result of their beneficial anti-diabetic properties. A 2018 study in the Journal of the Science of Food and Agricultureshows that a meal comprising of cowpea has a reduced calorific value, which helps in improving glucose regulation in people with diabetes. [8] May Improve Circulatory Health Cowpeas are grown mostly for their edible beans, although the leaves, green seeds and pods can also be consumed, meaning the cowpea can be used as a food source before the dried peas are harvested. [64] Like other legumes, cowpeas are cooked to make them edible, usually by boiling. [65] Cowpeas can be prepared in stews, soups, purees, casseroles and curries. [66] [67] They can also be processed into a paste or flour. [68] Chinese long beans can be eaten raw or cooked, but as they easily become waterlogged are usually sautéed, stir-fried, or deep-fried. [69]Cowpeas were often known as a “poor man’s” food; the landed gentry of the Eastern seaboard and early American colonies preferred the English Pea, Pisum sativum, and considered the cowpea simply that: peas grown to feed thecows. Regularly eating legumes has also been tied to lower markers of inflammation, which may also help reduce your risk of heart disease ( 14, 15, 16). summary Olajide, Amos Afolarin; Ilori, Christopher Olumuyiwa (2017). "Effects of Drought on Morphological Traits in Some Cowpea Genotypes by Evaluating Their Combining Abilities". Advances in Agriculture. 2017: 1–10. doi: 10.1155/2017/7265726. ISSN 2356-654X.