Title
Healthier black-eyed peas
February is American Heart Month and Black History Month. Honor both by making a heart-healthy version of a traditional African American dish.
Servings
2
Health Benefit
Ingredients
1/2 cup dried
black-eyed peas, rinsed and drained
1 Tbsp
olive oil
1 small sweet
onion (chopped)
1
green bell pepper, chopped
1 pint cremini
mushrooms, chopped
1
celery stalk, chopped
3-4
garlic cloves, minced
1 tsp
Worcestershire sauce
1 tsp
smoked paprika
1/2 tsp
black pepper
1/2 tsp white
pepper
1 tsp
onion powder
1 tsp
garlic powder
2 Tbsp
dried thyme
2 Tbsp
dried basil
1 Tbsp dried
Parsley
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
Directions
- If using uncooked peas, soak them overnight, then rinse and drain. If using canned, drain and rinse. Set aside.
- 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.
- 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.
- Reduce heat and simmer, uncovered, around 45 minutes for uncooked peas, or 15-20 minutes for canned peas.
- Add broth or additional spices, as desired.
- Spoon onto a plate and enjoy!
Tip: Pair with our healthy sautéed collard greens.
Recipe Nutrition
Calories
172
Protein
6
Carbs
2.5
Sodium
350
Potassium
906
Fiber
7
