Lemond Nutrition Articles

Fast & Yummy Ways to Enjoy Black-Eyed Peas

By Angela Lemond, RDN, CSP, LD // Dec 31, 2015

Black-eyed peas have always been the “good luck food” to welcome in the new year.  But black-eyed peas bring more than good luck.  They are a nutritional powerhouse loaded with fiber, zinc, iron, magnesium, phosphorus and quality plant-based protein – all for only 90 calories per serving.    

Although we call this food a pea, it is actually a bean.  And what I love about black-eyed peas is that you don’t have to soak them overnight like other beans.  I do like to do a hot soak with my black-eyed peas for about 5 minutes so they soften up just a bit.  I then add water (or, broth if you want to make a soup) bring them to a boil and simmer with a lightly closed lid for about an hour.  If you are making a soup, add some of your favorite veggies to simmer while your black-eyed peas are cooking.  Some good ideas would be onion, kale or cabbage.  Many people like to add ham for additional flavor, but you can also use pre-cooked turkey or extra lean ground beef.

I like to throw my cooked black-eyed peas into salads or dips to pump up the fiber and protein content of dishes.  Here are a couple quick and tasty ideas for you to try this new year.

6-Ingredient Texas Caviar
2 cups boiled black-eyed peas (or, one 16-oz can, drained and rinsed)
2 cups boiled black beans (or, one 16-oz can, drained and rinsed)
1 cup cooked corn (or, 8 ounces canned, drained)
1 cup chunky salsa
3 T fresh cilantro, chopped
fresh avocado, diced

Combine all ingredients except for the avocado and mix well.  Refrigerate for at least 2 hours.  Add avocado when ready to eat.  Enjoy as a side dish or a dip with sliced cucumbers or wrapped in bib lettuce.

Black-Eyed Pea Salad
4 cups boiled black-eyed peas
3 cups grape tomatoes (sliced in half)
1 cup chopped red onion
Balsamic vinaigrette to taste

Mix together well and refrigerate for at least 2 hours.  Add dressing when you are ready to serve.  Enjoy as a side dish or add brown or wild rice to make it a main entrée and serve with a mixed garden salad.

From our home to yours, we wish you a Happy & Healthy New Year!


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