Black-eyed peas salad
Combine black-eyed peas with other good-for-you foods in this tasty salad. Dried beans and peas are a great source of protein.
Number of servings: 8
Serving size: About 1/2 cup
3 cups cooked dry black-eyed peas (see "Tips and Variations")
1/2 cup onion, chopped
1/2 cup celery, chopped
1 small green bell pepper, seeded and chopped
For the Dressing
1/4 cup cider or white vinegar
2 cloves garlic, crushed
1 1/2 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
Optional: 1 teaspoon dried basil
3/4 cup vegetable or olive oil
Time needed: 15 minutes preparation; 2 hours chill time
- In a large serving bowl, combine cooked black-eyed peas, chopped onion, celery, and green pepper. Set aside.
- Make the dressing. In a small bowl or other container, mix together vinegar, garlic, sugar, salt, and pepper. If using basil, add that too.
- Slowly add the oil while mixing the dressing; stir until dressing is well blended.
- Pour the dressing over the black-eyed peas and vegetables.
- Cover and refrigerate until chilled — about 2 hours or overnight.
|Total Fat:||5 g|
|Saturated Fat:||1 g|
|Total Carbohydrate:||31 g|
|Dietary Fiber:||9 g|
Tips and variations
To cook the dried black-eyed peas, follow the instructions for the quick hot soak or overnight soak method found on Preparing dry beans and whole dry peas.
Canned black-eyed peas can be substituted for the cooked dried black-eyed peas. One cup of dried beans and peas equals 2-3 cups cooked beans and peas, which equals about 1 1/2 15.5-ounce cans of canned beans.
If using canned black-eyed peas, use low sodium if possible. Rinse them before use to remove additional sodium.
A blender can be used to prepare the dressing.
This was adapted from the United States Department of Agriculture’s Black-eyed peas salad (no date; What’s Cooking? USDA Mixing Bowl; retrieved from www.whatscooking.fns.usda.gov/recipes/food-distribution-fdd/black-eyed-peas-salad).
Preparing dry beans and whole dry peas (PDF) — Save money and time by preparing your own dried beans and peas.
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