Black-Eyed Pea Salad

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Black-Eyed Pea Salad

This Simple Cooking with Heart, Southern-American salad has a little bit of everything: the protein power of black-eyed peas, the crunch of cucumbers, and the sweetness of bell peppers, all in a cumin-spiked dressing.

Ingredients

Servings  8 Serving Size   1 cup

  • 1/4 cup canola or corn oil
  • 1/4 cup red wine vinegar
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 medium cucumber, chopped
  • 1 medium zucchini, grated
  • 1 medium bell pepper (any color), chopped
  • 2 medium tomatoes, chopped
  • 1/3 cup finely chopped red onion
  • 1 15.5-ounce can no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper.
  2. Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.

Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.

Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.

Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.

Nutrition Facts

Black-Eyed Pea Salad

CaloriesCalories

170 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.65

Nutrition Facts

Calories 170
Total Fat 7.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 78 mg
Total Carbohydrate 22 g
Dietary Fiber 4 g
Sugars 6 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 1/2 fat

This Simple Cooking with Heart, Southern-American salad has a little bit of everything: the protein power of black-eyed peas, the crunch of cucumbers, and the sweetness of bell peppers, all in a cumin-spiked dressing.

Nutrition Facts

Black-Eyed Pea Salad

CaloriesCalories

170 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.65

×
Calories 170
Total Fat 7.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 78 mg
Total Carbohydrate 22 g
Dietary Fiber 4 g
Sugars 6 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 1/2 fat

Ingredients

Servings  8 Serving Size   1 cup

  • 1/4 cup canola or corn oil
  • 1/4 cup red wine vinegar
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 medium cucumber, chopped
  • 1 medium zucchini, grated
  • 1 medium bell pepper (any color), chopped
  • 2 medium tomatoes, chopped
  • 1/3 cup finely chopped red onion
  • 1 15.5-ounce can no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper.
  2. Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.

Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.

Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.

Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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