By Mayo Clinic Staff

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.

Number of servings

Serves 8
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Low-fat
  6. Plant-based
  7. Meatless
  8. Healthy-carb
  9. Diabetes meal plan
  10. Gluten-free
  11. High-fiber

Ingredients

  1. 3 cups water
  2. 2 cups dried black-eyed peas
  3. 1 teaspoon low-sodium vegetable-flavored bouillon granules
  4. 2 cups canned unsalted tomatoes, crushed
  5. 1 large onion, finely chopped
  6. 2 stalks celery, finely chopped
  7. 3 teaspoons minced garlic
  8. 1/2 teaspoon dry mustard
  9. 1/4 teaspoon ground ginger
  10. 1/4 teaspoon cayenne pepper
  11. 1 bay leaf
  12. 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.

Nutritional analysis per serving

Serving size: About 1 cup

  • Total carbohydrate 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
Sept. 04, 2019