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!
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.
About Angela Lemond
Angela is a registered dietitian nutritionist (RDN) and co-owner of Lemond Nutrition. Angela has been a nutrition media spokesperson for over 16 years with 9 of those years being a national spokesperson for the Academy of Nutrition and Dietetics (2011-2021).
Angela still sees patients two days per week. Her specialty areas are clinical pediatrics, digestive health, wellness and behavioral nutrition (prevention and treatment of eating disorders). Angela realizes that behavioral health status is a big influencer in the individual's relationship with food and eating. She loves supporting individuals and involving discussion across the family unit. Angela is a strong proponent of the promotion of health and wellness regardless of body size. Gentle nutrition guidance versus a strict, black and white regimen is her philosophy.
Angela is a graduate of the University of Texas Southwestern coordinated dietetics program where she entered the food and nutrition profession as a second career professional. Angela is currently working on her master's in clinical mental health counseling and is working to be a dual role practitioner as a licensed professional counselor (LPC). She looks forward to creating more patient / client therapy in the food and mood space.
Nutrition advocacy and professional involvement is important to Angela. She is actively involved in local, state and national legislative issues pertaining to food and nutrition support and coverage. Angela’s a member of the following professional groups:
Academy of Nutrition and Dietetics
--Academy Dietetic Practice Groups: Behavioral Health Nutrition (BHN) and Pediatric Nutrition (PN)
Texas Academy of Nutrition and Dietetics
International Association of Eating Disorders Professionals (IAEDP) – DFW Chapter
International Federation of Eating Disorders Dietitians
American Counseling Association
(student member)
Texas Counseling Association (student member)
Angela is an avid world traveler and explorer of rich cultures and diversity. She adores the outdoors, her husband of over 20 years (co-owner) and her two children - Hannah age 17 and Evan age 14.
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A note from Angela:
It is my honor that you came to visit our website! If you are looking for nutrition services for you, your child, family or even if you are looking to hire us for a wellness presentation or write an article - it's important to me that you know some background on what drives our company's passion. When it comes to food and nutrition guidance, it needs to come from someone you know cares and understands.
Be sure to read our mission, vision and motto. We know that it's important that you know who you are putting your trust in to optimize your health. The staff here truly puts their heart into everything they do - each have unique skills, personalities and specialties.
Read more about my personal inspiration here.
We have have people that have gone before us and mentored us along the way. Be sure to thank them. I would like to give a special recognition for the those poignant people in my life here.
In Health & Wellness,
Angela Lemond, RDN, LD