Creole-style black-eyed peas

Dietician's Tip

Black-eyed peas are an excellent source of folate. A single serving of this recipe provides 70% of the daily recommended amount.

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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 168
Total carbohydrate: 31 g
Cholesterol: 0 mg
Dietary fiber: 6 g
Monounsaturated fat: Trace
Protein: 11 g
Saturated fat: Trace
Serving size: About 1 cup
Sodium: 50 mg
Total fat: <1 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 2

Last Updated Sep 4, 2019


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