Black-Eyed Pea Casserole

Gluten Free
Health score
11%
Black-Eyed Pea Casserole
70 min.
12
303kcal

Suggestions


Welcome to a delightful culinary adventure with our Black-Eyed Pea Casserole! This gluten-free dish is not only a feast for the eyes but also a wholesome option for your next family gathering or casual lunch. Packed with protein from the ground beef and black-eyed peas, this casserole is a hearty choice that will satisfy even the hungriest of appetites.

Imagine the aroma of seasoned beef mingling with the vibrant colors of green bell peppers and jalapeños, all coming together in a warm, comforting dish. The addition of stewed tomatoes adds a rich, tangy flavor that perfectly complements the spices, while the cornmeal topping provides a delightful crunch. With just 70 minutes of preparation and cooking time, you can easily whip up this delicious meal for up to 12 servings, making it perfect for gatherings or meal prep for the week ahead.

Whether you serve it as a main course, side dish, or even a lunch option, this Black-Eyed Pea Casserole is sure to impress your guests and family alike. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this dish guilt-free. So, roll up your sleeves and get ready to create a comforting, flavorful casserole that will become a staple in your recipe collection!

Ingredients

  • teaspoon double-acting baking powder 
  • 0.5 teaspoon pepper white black
  • 30 ounces blackeyed peas rinsed drained canned
  • 14.5 ounces canned tomatoes undrained canned
  • 0.8 teaspoon chili powder 
  • teaspoon garlic powder 
  • cup bell pepper green chopped
  • 1.5 pounds ground beef 
  • 1.3 teaspoons ground cumin 
  • small jalapeno finely chopped
  • 0.5 cup milk 
  • 0.7 cup onion chopped
  • 2.5 teaspoons lawry's seasoned salt 
  • 0.5 cup water 
  • cup cornmeal yellow
  • cup frangelico 
  • cup frangelico 

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 375F. In 10-inch skillet, cook beef, seasoned salt, white pepper, bell pepper, jalapeo and onion over medium heat, stirring occasionally, until beef is brown; drain.
  2. Stir black-eyed peas, tomatoes, cumin, garlic powder and chili powder into beef mixture. Spoon beef mixture into ungreased rectangular baking dish, 13x9x2 inches. Set aside.
  3. In medium bowl, stir together all remaining ingredients.
  4. Pour evenly over beef mixture.
  5. Bake casserole 40 to 50 minutes or until light golden.

Nutrition Facts

Calories303kcal
Protein23.23%
Fat38.37%
Carbs38.4%

Properties

Glycemic Index
29.71
Glycemic Load
11.12
Inflammation Score
-6
Nutrition Score
16.471739235132%

Flavonoids

Luteolin
0.6mg
Isorhamnetin
0.45mg
Kaempferol
0.07mg
Quercetin
2.14mg

Nutrients percent of daily need

Calories:302.93kcal
15.15%
Fat:13.02g
20.03%
Saturated Fat:4.81g
30.05%
Carbohydrates:29.31g
9.77%
Net Carbohydrates:22.3g
8.11%
Sugar:5.28g
5.87%
Cholesterol:41.48mg
13.83%
Sodium:614.05mg
26.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.73g
35.47%
Folate:163.77µg
40.94%
Fiber:7.01g
28.03%
Manganese:0.53mg
26.72%
Phosphorus:266.45mg
26.65%
Zinc:3.89mg
25.92%
Iron:4.01mg
22.28%
Vitamin B6:0.44mg
22.04%
Vitamin B12:1.27µg
21.14%
Vitamin C:15.5mg
18.78%
Magnesium:73.17mg
18.29%
Vitamin B3:3.62mg
18.08%
Copper:0.34mg
16.94%
Vitamin B1:0.25mg
16.87%
Selenium:11.62µg
16.6%
Potassium:555.37mg
15.87%
Vitamin B2:0.18mg
10.36%
Vitamin B5:0.82mg
8.18%
Calcium:78.54mg
7.85%
Vitamin E:1.06mg
7.06%
Vitamin K:5.41µg
5.15%
Vitamin A:199.16IU
3.98%
Vitamin D:0.17µg
1.12%