Heart Healthy Recipe Feature: Creole-Style Black-Eyed Peas

Creole-Style Black-Eyed Peas

Dietitian’s tip:

Most dried peas and beans, including black-eyed peas, are an excellent source of folate. One serving of this dish provides 70 percent of the daily recommended amounts.

Serves 8

Ingredients

  1. 3 cups water
  2. 2 cups dried black-eyed peas
  3. 1 teaspoon low-sodium chicken-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 32 g
  • Dietary fiber 6 g
  • Sodium 43 mg
  • Saturated fat trace
  • Total fat 1 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 11 g
  • Monounsaturated fattrace
  • Calories 173
  • Sugars 0 g

 

References:  The Mayo Clinic: Living Healthy, Heart Healthy Recipes

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