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Recipe: Creole-style black-eyed peas

Recipe: Creole-style black-eyed peas

Black-eyed peas are an excellent source of folate. One serving of this recipe provides 70 percent of the daily recommended amounts.

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.


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.


Ingredients
  • 3 cups water
  • 2 cups dried black-eyed peas
  • 1 teaspoon low-sodium chicken-flavored bouillon granules
  • 2 cups canned unsalted tomatoes, crushed
  • 1 large onion, finely chopped
  • 2 stalks celery, finely chopped
  • 3 teaspoons minced garlic
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cayenne pepper
  • 1 bay leaf
  • 1/2 cup chopped parsley

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories173 
Carbohydrate32 g 
Cholesterol0 mg 
Fiber6 g 
Monounsaturatedfattrace 
Potassium 
Protein11 g 
Saturatedfattrace 
ServingsizeAbout 1 cup 
Sodium43 mg 
TotalFat1 g 

2013-08-17

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