Healthy Highlight: Black Eyed Peas

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Cowpea, black eyed bean, black eyed pea... call it what you want, but no matter what, these legumes are a great addition to your diet. Black eyed peas are grown world wide, but are a traditional soul food in the South. They are also used quite often in Africa and the Middle East, Asia and the Pacific, and in Greece, Turkey, Portugal and Brazil. These are truly a universal ingredient!

  •  A half-cup of cooked black eyed peas is just 99 calories but contains 7 grams of Protein, 0 grams of fat, and 6 grams of Fiber. 
  • The half-cup of cooked black eyed peas also contains 18 grams of complex carbs. Complex carbs take longer to digest than simple carbs, provide energy and fiber and are also a big help to weight loss.
  • Black eyed peas contain antioxidants to help the body fight disease
  • A half-cup of black eyed peas contains 44% of the recommended daily intake of Folate, which is very important in pregnant women for brain and spinal cord health of the baby

Recipes:

Southern Black Eyed Peas (africanbites.com)

  • 1 lb Black Eyed Peas
  • 4-5 thick slices Bacon, chopped
  • 5 ounces smoked Sausage, diced
  • 1 large Onion, diced
  • 1 stalk Celery, diced
  • 2-3 teaspoons Garlic, minced
  • 1 Jalapeno, minced, optional
  • 2 teaspoons Fresh Thyme, minced
  • 1 Bay Leaf
  • 1-2 teaspoons Creole Seasoning
  • 7-8 cups Chicken Broth
  • 2 cups Collard Greens
  • Salt and Pepper to taste
  1. Rinse dry black-eyed pea beans, pick through, and discard any foreign objects. Add beans to a large pot and cover with 3-4 inches of cold water. Let sit for 2-3 hours (or overnight).
  2. In a large, heavy sauté pan, saute chopped bacon until brown and crispy (4-5 minutes), then add sausage and saute for 2-3 more minutes. Remove bacon and sausage mixture, and set aside.
  3. Throw in the onions, celery, garlic, jalapenos, thyme, and bay leaf, and saute for 3-5 minutes until the onions are wilted and aromatic. 
  4. Then pour in the chicken broth or water.
  5. Drain the soaked beans, rinse, and place them in the pot. Season with Creole seasoning and salt to taste. Stir and bring to a boil.
  6. Reduce heat to a simmer and cook uncovered for about 20 minutes.
  7. Toss the collard greens, bacon, and sausage into the pot, and continue cooking for another 10 minutes or more, stirring occasionally, until the beans are tender and the broth thickens to your desired texture.
  8. Add more stock or water if the mixture becomes dry and thick. The texture of the beans should be thick and somewhat creamy but not watery.
  9. Remove the bay leaf.
  10. Taste and adjust seasonings with salt, pepper, and Creole seasoning if needed. Serve over rice and garnish with chopped green onion.

Quick Pan Fried Black Eyed Peas (foodfidelity.com)

  • 1 can Black Eyed Peas
  • 2 tablespoons Olive Oil
  • 4 Garlic Cloves, roughly chopped
  • 2 teaspoons sweet Smoked Paprika
  • 1/2 small Red Onion, diced
  • 1 medium Red Bell Pepper, diced
  • Kosher Salt and Pepper to taste
  1. Drain and rinse black-eyed peas thoroughly
  2. Heat skillet on low heat. Add garlic and saute 2-3 minutes. Add paprika and cook for another 1-2 minutes.
  3. Increase heat to medium. Add red onions and red peppers and mix well. Add black-eyed peas and fry for 5 minutes stirring occasionally to make sure all individual peas are touched by the infused oil. Season as needed with salt, pepper, and more paprika. Remove from heat and garnish with fresh basil or parsley.

Slow Cooker Black Eyed Peas (themagicalslowcooker.com)

  • 1 lb dried Black Eyed Peas
  • 7 cups Chicken Broth
  • 14 ounce can Petite Diced Tomatoes
  • 6 slices Bacon, cooked and sliced
  • 1 cup diced Ham
  • 1/2 cup diced Sweet Onions
  • 1 Garlic Clove, minced
  • 1 teaspoon Oregano
  • 1/4 teaspoon Pepper
  • 1/4 teaspoon Salt to taste
  1. Add the dried peas to the slow cooker. NO NEED TO PRESOAK.
  2. Add the chicken broth, can of diced tomatoes, bacon, ham, onion, garlic, oregano and pepper. Stir. WAIT TO ADD THE SALT.
  3. Cover and cook on HIGH FOR 7 hours. Do not open the lid during the cooking time.
  4. Add the salt to taste.
  5. For creamier beans remove 1 cup of the beans and mash. Add back to the slow cooker and stir.

Instructions for if you prefer to soak your beans:

  1. Start by soaking the black-eyed peas overnight in the slow cooker. Do this by adding the black-eyed peas to the slow cooker and add water to cover plus a few inches more. Let the black-eyed peas soak for at least 8 hours (don't turn on the slow cooker, just let them soak).
  2. Drain off the water in the morning. You will only need 5 cups of chicken broth for this recipe if you soak your beans. Add the chicken broth and remaining ingredients (except salt).
  3. Place the lid on the slow cooker and cook on LOW for 10 hours or HIGH for 6 hours. Mash 1 cup of the beans if you want a creamier texture.