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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Black-Eyed Peas Salad

The Recipe Box

Black-Eyed Peas Salad

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

Ingredients

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

Directions

Time needed: 15 minutes preparation; 2 hours chill time

  1. In a large serving bowl, combine cooked black-eyed peas, chopped onion, celery, and green pepper. Set aside. 
  2. Make the dressing. In a small bowl or other container, mix together vinegar, garlic, sugar, salt, and pepper. If using basil, add that too.
  3. Slowly add the oil while mixing the dressing; stir until dressing is well blended.
  4. Pour the dressing over the black-eyed peas and vegetables.
  5. Cover and refrigerate until chilled — about 2 hours or overnight.

Nutritional Information

Calories 210
Total Fat: 5 g
Saturated Fat: 1 g
Sodium: 180 mg
Total Carbohydrate: 31 g
Dietary Fiber: 9 g
Protein: 11 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.

Source

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).

Related Resources

Preparing Dry Beans and Whole Dry Peas (337 K PDF) — Save money and time by preparing your own dried beans and peas.

Cowboy Caviar — Turn canned beans, corn, and tomatoes into a tasty dip. This really jazzes up tacos, eggs, chicken, and more.

Apple Waldorf Salad — Make yourself this classic fruit-vegetable-nut salad. It's refreshing any time of the year.

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