The United Nations declared 2016 “The Year of the Pulse,” which includes dried peas, beans, lentils, and garbanzo beans. To change up this salad, you can substitute black beans, white beans, or garbanzo beans for the black-eyed peas. All these pulses are filled with muscle-building protein and healthy fat, which also makes for a satisfying meal.
Chef’s note: Instead of dried peas, you may use 4 ½ cups precooked or canned black-eyed peas, no salt added, rinsed, and drained (about 2 1/2 15-oz cans).
Nutrition information (per ¾-cup serving)
Calories: 135; total fat: 3g; saturated fat: 0g; protein: 7g; carbohydrates: 22g; sugar: 3g; fiber: 6g; cholesterol: 0mg; sodium: 80mg
Recipe and photo from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Copyright © 2014 Sharon Palmer.
Makes 8 servings
- 2 cups dried black-eyed peas
- 4 cups water, plus more for soaking
- 1 tsp reduced sodium vegetable broth base
- 2 medium garlic cloves, minced
- 1 1/2 cups cherry tomatoes (red, yellow, or green), halved
- 1/2 cup diced celery
- 1/2 medium bell pepper (red, yellow, or green), diced
- 1 small jalapeno pepper, finely diced
- 4 green onions, white and green parts, sliced
- 1/4 cup chopped parsley or cilantro
- 1 Tbsp extra-virgin olive oil
- Juice of 1/2 lemon
- 1/2 tsp chili powder
- 1/2 tsp Cajun seasoning blend, or to taste
- 1/2 tsp agave nectar or honey
- Pinch of sea salt, optional
How to make it
Place the dried* black-eyed peas in a bowl, cover with water, and soak overnight.
Drain off the water, and place the black-eyed peas in a pot with the four cups of fresh water, vegetable broth base, and half of the garlic. Cover, bring to a boil over medium-high heat, and reduce the heat to medium and cook for 40-45 minutes, until tender yet firm. Drain any leftover liquid, and let the peas cool. (If using canned or pre-cooked black-eyed peas, skip this step, but add the garlic to the salad in step 3.)
Combine the cooled black-eyed peas, tomatoes, celery, bell pepper, jalapeno, green onions, and parsley in a large mixing bowl, and mix well.
In a small dish, whisk together the olive oil, lemon juice, the remaining garlic, chili powder, Cajun seasoning, agave, and a pinch of sea salt, if desired. Pour over the black-eyed pea mixture and toss well.
Chill for about 30 minutes, until serving time.