|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||1%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 48g||17%|
|Dietary Fiber 8g||30%|
|Total Sugars 6g|
|Vitamin C 3mg||13%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Black-eyed peas are a tasty and nutritious legume that many people in the South consider a lucky food. Commonly present on tables on New Year's Day, black-eyed peas are said to represent the prosperity you'll have in the starting year. Our simple recipe uses the slow cooker, so you can start it and forget about the peas while you get on with your day. Cooked to perfection with water and onions, these peas are a great base for building whatever meal you'd like, eating them over rice or adding them to soups or stews.
Black-eyed peas are a powerhouse of nutrition, adding high amounts of fiber, protein, iron, thiamine, and folate in just one serving. Just half a cup of oilless, cooked black-eyed peas has 6 grams of protein and 5 grams of fiber, which represents 20 percent of your recommended daily intake. Unlike other legumes, there is no need to soak these beans before cooking; simply wash well and pick the beans to ensure there is no dirt or debris.
Our recipe is vegan and vegetarian friendly, but as a basic meal, it can be made into a flavorful meat dish by adding diced cooked ham, pulled pork, or cooked bacon. Turn it into the New Year's special by adding any meat of your choice and serving them with collard greens—to represent folded money—and freshly baked cornbread and rice.
1 pound dry black-eyed peas
1 large onion, quartered and sliced
2 cloves garlic, minced
1/2 teaspoon freshly ground black pepper
6 cups water
1 teaspoon kosher salt (or a salt blend), to taste
Gather the ingredients.
Rinse the black-eyed peas in a colander under cold running water. Pick them over and remove any damaged or malformed peas.
Put the peas in the slow cooker along with the sliced onion and minced garlic. Add the freshly ground black pepper and the water.
Cover the slow cooker and cook on low for about 5 to 6 hours (about 3 hours on high). Add the salt or salt blend, stir, and taste again, adding more salt or seasoned salt if needed.
Continue cooking for 15 to 20 minutes and stir well before serving.
Serve and enjoy.
Do Legumes Need to Be Soaked?
This is a matter of personal choice. Although soaking aids in the cooking of the beans by making them softer beforehand, the real reason for soaking legumes is to get rid of the indigestible sugars that cause gas in humans. Most cooks soak their beans overnight, rinsing the beans well before cooking, while others choose to soak them for four hours, and some don't soak them at all.
It all comes down to how much time you have and if you have noticed digestive discomfort from eating unsoaked beans.
For Tender Legumes, Salt Always Comes Last
Even after cooking, peas and beans sometimes aren't as tender as they should be. Many cooks feel that adding salt or acidic ingredients beforehand slows down the softening. To ensure tender beans, always add the salt after they are tender and then continue cooking for an extra 15 to 20 minutes.
This basic recipe has room for many flavorful ingredients:
- For a chunkier vegan and vegetarian-friendly dish, add 1 cup of chopped carrots and celery to the peas along with the sliced onion. Cook as instructed and add a can of diced tomatoes at the moment you add the salt to make a delicious veggie stew. Serve with chopped cilantro on top.
- Add 6 to 7 thick cubed slices of cooked bacon or ham when you add the salt to the black-eyed peas. Serve with rice and greens.
- For a different flavor, use low-sodium chicken or vegetable broth instead of water to cook the peas in. Serve and add a teaspoon of olive oil on top of each bowl and garnish with Italian parsley.
Black-Eyed Peas, Cooked. FoodDate Central. United States Department of Agriculture.