Healthier Black-Eyed Peas

February is American Heart Month and Black History Monthhonor both by making a heart-healthy version of a traditional African American dish. These black-eyed peas are packed with veggies and spices, making it both a healthy and tasty dish

Healthier Black-Eyed Peas


1/2 cup dried
black-eyed peas, rinsed and drained
1 Tbsp
olive oil
1 small sweet
onion (chopped)
green bell pepper, chopped
1 pint cremini
mushrooms, chopped
celery stalk, chopped
garlic cloves, minced
1 tsp
Worcestershire sauce
1 tsp
smoked paprika
1/2 tsp
black pepper
1/2 tsp white
1 tsp
onion powder
1 tsp
garlic powder
2 Tbsp
dried thyme
2 Tbsp
dried basil
1 Tbsp dried
1 Tbsp
cayenne pepper
2 cups beef, chicken, or
vegetable broth
Optional additional beef, chicken, or
vegetable broth
Optional additional
spices such as chili powder, cumin, or paprika
  1. If using uncooked peas, soak them overnight, then rinse and drain. If using canned, drain and rinse. Set aside.
  2. Set a large sauté pan on medium heat; add olive oil, and chopped veggies: onion, bell pepper, mushrooms, celery, and garlic. Stir to combine. Once mushrooms brown, add Worchestershire sauce and continue to stir.
  3. Add peas, paprika, black pepper, white pepper, onion powder, garlic powder, thyme, basil, parsley, and cayenne pepper; stir until combined. Add broth and bring to boil.
  4. Reduce heat and simmer, uncovered, around 45 minutes for uncooked peas, or 15-20 minutes for canned peas.
  5. Add broth or additional spices, as desired.
  6. Spoon onto a plate and enjoy!

Tip: Pair with our healthy sautéed collard greens.

Nutrition Information

Calories 172
Protein 6 g
Carbs 2.5 g
Sodium 350 mg
Potassium 906 mg
Fiber 7 g