Recipe: Black-eyed pea and sweet corn salsa

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Recipe: Black-eyed pea and sweet corn salsa

Dietitian's tip: Like other legumes — such as beans, lentils, peanuts, dried peas and soybeans — black-eyed peas are high in complex carbohydrate and protein. Because of this, people with diabetes must count one serving as both a starch and a lean meat.

Serves: 8

Ingredients

  • 1 cup dried black-eyed peas, picked over and rinsed, soaked overnight, and drained
  • 3 cups water
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/2 yellow onion, chopped
  • 1/2 green bell pepper (capsicum), seeded and chopped
  • 1 cup fresh corn kernels, cut from about 2 ears of corn
  • 1 tomato, seeded and diced
  • 1 clove garlic, minced
  • Grated zest and juice of 1 lime
  • 1 tablespoon white wine vinegar or sherry vinegar
  • 3 tablespoons chopped fresh cilantro or fresh coriander
  • 1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan over high heat, combine the peas, water and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the peas are tender, about 45 minutes. Drain the peas, rinse with cool water, drain again and transfer to a large bowl to cool.

In a large nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until softened, about 4 minutes. Add the corn, tomato and garlic and saute until the tomato is softened and the corn is tender-crisp, about 4 minutes.

Add the corn mixture to the peas along with the lime zest and juice, vinegar, cilantro, the remaining 1/4 teaspoon salt and the pepper. Toss to mix. Serve immediately, or cover and refrigerate for up to 2 days.

Nutritional Analysis (per serving)

Serving size:
Calories:112Cholesterol:0 mg
Protein:6 gSodium:298 mg
Carbohydrate:18 gFiber:5 g
Total fat:2 gPotassium:
Saturated fat:< 1 gCalcium:
Monounsaturated fat:1 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2011-04-15
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