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.

Serves 8

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

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.

Nutritional Analysis (per serving)

Serving size: About 1 cup
  • Total carbohydrate: 32 g
  • Dietary fiber: 6 g
  • Sodium: 43 mg
  • Saturated fat: trace
  • Monounsaturated fat: trace
  • Total fat: 1 g
  • Cholesterol: 0 mg
  • Protein: 11 g
  • Calories: 173
  • Nuts seeds and dry beans: 1
  • Vegetables: 2
  • Protein and dairy: 1
  • Vegetables: 2
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 2
  • Starches: 1
Last Updated: 2013-08-17
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