By Mayo Clinic Staff
Dietitian's tip:
Black-eyed peas are an excellent source of folate. A single serving of this recipe provides 70% of the daily recommended amount.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
- High-fiber
Ingredients
- 3 cups water
- 2 cups dried black-eyed peas
- 1 teaspoon low-sodium vegetable-flavored bouillon granules
- 2 cups canned unsalted tomatoes, crushed
- 1 large onion, finely chopped
- 2 stalks celery, finely chopped
- 3 teaspoons minced garlic
- 1/2 teaspoon dry mustard
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper
- 1 bay leaf
- 1/2 cup chopped parsley
Directions
In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour.
Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as necessary to keep the peas covered with liquid.
Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately.
Nutritional analysis per serving
Serving size: About 1 cup
- Total carbohydrate 31 g
- Dietary fiber 6 g
- Sodium 50 mg
- Saturated fat Trace
- Total fat <1 g
- Trans fat 0 g
- Cholesterol 0 mg
- Protein 11 g
- Monounsaturated fat Trace
- Calories 168
- Added sugars 0 g
- Total sugars 6 g
- Nuts, seeds and dry beans 1
- Vegetables 2
- Protein and dairy 1
- Vegetables 2
- Meat and meat substitutes 1
- Nonstarchy vegetables 3
- Starches 1
Sept. 04, 2019Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/creolestyle-blackeyed-peas/rcp-20049644