Creole-style black-eyed peas

Prep:15minCook:3h

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. Serving size: About 1 cup Total carbohydrates 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

Updated at: Tue, 10 Sep 2024 02:38:18 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories103.8 kcal (5%)

Total Fat3.2 g (5%)

Carbs15.4 g (6%)

Sugars4.8 g (5%)

Protein4.5 g (9%)

Sodium206 mg (10%)

Fiber4.7 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

3 cupswater

2 cupsdried black-eyed peas

1 teaspoonlow-sodium vegetable-flavored bouillon granules

2 cupscanned unsalted tomatoes crushed

1onion

large, finely chopped

2stalks celery

finely chopped

3 teaspoonsminced garlic

½ teaspoondry mustard

¼ teaspoonground ginger

¼ teaspooncayenne pepper

1bay leaf

½ cupparsley

chopped

Instructions

Step 1

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.

Step 2

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.

Step 3

Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately.

View on Mayo Clinic: Healthy recipes - low-sodium recipes

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