Black-Eyed Pea and Spinach Salad

Vegetarian
Gluten Free
Health score
13%
Black-Eyed Pea and Spinach Salad
305 min.
6
156kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  • cups baby spinach thick sliced into ribbons ()
  • 0.5 pound black-eyed peas dried
  • 0.8 cup lowfat buttermilk 
  • 0.8 cup celery thinly sliced (2 stalks)
  • cups chicken broth dried low-sodium (if using peas)
  • tablespoons chives fresh chopped
  • 0.1 teaspoon ground pepper fresh
  • 0.1 teaspoon hot sauce (recommended: Tabasco)
  • tablespoons mayonnaise 
  • cup onion diced red
  • 0.5 teaspoon salt plus more
  • 1.5 teaspoons spicy brown mustard 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. In a large bowl, cover peas with 4 inches of water and soak a minimum of 6 hours, or overnight.
  2. Drain and rinse thoroughly.
  3. Place peas in a 4-quart saucepan with chicken broth or water and bring to a boil. Reduce heat and simmer peas between 45 to 55 minutes, or until peas are cooked but not mushy.
  4. Drain excess liquid and let peas cool to room temperature.
  5. Combine buttermilk, mayonnaise, mustard, vinegar, hot sauce salt and pepper in a bowl, and whisk to incorporate.
  6. In a salad bowl, combine beans, red onion, celery and chives.
  7. Pour dressing over bean mixture and gently stir to incorporate, being careful not to break up too many of the beans.
  8. Add spinach and toss to coat. Season with additional salt, pepper and hot sauce, to taste.
  9. Serve immediately.

Nutrition Facts

Calories156kcal
Protein20.26%
Fat42.27%
Carbs37.47%

Properties

Glycemic Index
60.33
Glycemic Load
3.44
Inflammation Score
-9
Nutrition Score
15.628695560538%

Flavonoids

Apigenin
0.36mg
Luteolin
0.29mg
Isorhamnetin
1.4mg
Kaempferol
1.58mg
Myricetin
0.08mg
Quercetin
6.3mg

Nutrients percent of daily need

Calories:155.52kcal
7.78%
Fat:7.55g
11.62%
Saturated Fat:1.76g
10.98%
Carbohydrates:15.06g
5.02%
Net Carbohydrates:11.42g
4.15%
Sugar:4.42g
4.91%
Cholesterol:6.24mg
2.08%
Sodium:361.91mg
15.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.14g
16.28%
Vitamin K:114.77µg
109.3%
Vitamin A:2037.12IU
40.74%
Folate:130.03µg
32.51%
Manganese:0.45mg
22.38%
Phosphorus:156.5mg
15.65%
Fiber:3.64g
14.57%
Potassium:478.47mg
13.67%
Vitamin B3:2.6mg
13%
Copper:0.24mg
11.76%
Magnesium:46.13mg
11.53%
Iron:1.99mg
11.04%
Vitamin C:8.78mg
10.65%
Vitamin B2:0.18mg
10.31%
Calcium:84.12mg
8.41%
Vitamin B1:0.12mg
8.33%
Vitamin B6:0.15mg
7.39%
Zinc:0.96mg
6.37%
Vitamin E:0.81mg
5.39%
Vitamin B12:0.3µg
5.06%
Selenium:3.05µg
4.35%
Vitamin B5:0.37mg
3.66%
Vitamin D:0.4µg
2.69%