The United Nations declared 2016 "The Year of the Pulse," which includes dried peas, beans, lentils and garbanzo beans. To change up this salad, you can substitute black beans, white beans, or garbanzo beans for the black-eyed peas. All these pulses are filled with muscle-building protein and healthy fat, which also makes for a satisfying meal.
Skill level: Beginner
Start to Finish: 1 hour, plus soaking and chill time
Prep: 15 minutes
Cook: 45 minutes
2 cups dried black-eyed peas
4 cups water, plus more for soaking
1 teaspoon reduced sodium vegetable broth base
2 medium garlic cloves, minced
1 ½ cups cherry tomatoes (red, yellow, or green), halved
½ cup diced celery
½ medium bell pepper (red, yellow, or green), diced
1 small jalapeno pepper, finely diced
4 green onions, white and green parts, sliced
¼ cups chopped parsley or cilantro
1 tablespoon extra-virgin olive oil
Juice of ½ lemon
½ teaspoon chili powder
½ teaspoon Cajun seasoning blend, or to taste
½ teaspoon agave nectar or honey
Pinch of sea salt, optional
1. Place the dried* black-eyed peas in a bowl, cover with water, and soak overnight.
2. Drain off the water and place the black-eyed peas in a pot with the four cups of fresh water, vegetable broth base, and half of the garlic. Cover, bring to a boil over medium-high heat, and reduce the heat to medium and cook for 40-45 minutes, until tender yet firm. Drain any leftover liquid and let the peas cool. (If using canned or precooked black-eyed peas, skip this step, but add the garlic to the salad in step 3.)
3. Combine the cooled black-eyed peas, tomatoes, celery, bell pepper, jalapeno, green onions, and parsley in a large mixing bowl and mix well.
4. In a small dish, whisk together the olive oil, lemon juice, the remaining garlic, chili powder, Cajun seasoning, agave, and a pinch of sea salt, if desired. Pour over the black-eyed pea mixture and toss well.
5. Chill for about 30 minutes, until serving time.
*Chefs Note: Instead of dried peas, you may use 4 ½ cups precooked or canned black-eyed peas, no salt added, rinsed and drained (about two and a half 15 ounce cans).
Nutrition Information (per ¾ cup serving)
Calories: 135; Total Fat: 3 grams; Saturated Fat: 0 grams; Protein: 7 grams: Carbohydrates: 22 grams; Sugar: 3 grams; Fiber: 6 grams; Cholesterol: 0 milligrams; Sodium: 80 milligrams
Recipe and photo by From Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Copyright © 2014 Sharon Palmer.
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