Black-Eyed Pea Salad

Vegetarian
Gluten Free
Popular
Health score
43%
Black-Eyed Pea Salad
45 min.
8
167kcal

Suggestions


Welcome to a delightful culinary experience with our Black-Eyed Pea Salad! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it a perfect addition to any meal. Whether you're looking for a refreshing side dish, a tasty antipasti, or a light snack, this salad checks all the boxes. With its vegetarian and gluten-free attributes, it caters to a wide range of dietary preferences, ensuring everyone at your table can enjoy it.

Imagine the hearty texture of black-eyed peas combined with the creamy richness of feta cheese, the tangy burst of sun-dried tomatoes, and the briny depth of Kalamata olives. Each bite is a harmonious blend of flavors that will tantalize your taste buds. The addition of fresh spinach and zesty lemon juice not only enhances the taste but also adds a vibrant color that makes this salad visually appealing.

Ready in just 45 minutes and serving up to 8 people, this dish is perfect for gatherings, picnics, or simply as a nutritious meal prep option for the week. With only 167 calories per serving, you can indulge guilt-free while enjoying a healthy dose of protein, healthy fats, and carbohydrates. So, roll up your sleeves and get ready to impress your family and friends with this delicious Black-Eyed Pea Salad!

Ingredients

  • cups black-eyed peas dry
  • servings salt 
  • package feta cheese 
  • jar sun-dried tomatoes in oil
  • cup olives black
  •  green onion finely chopped
  •  garlic clove finely chopped
  • large bunch pkt spinach washed chopped
  •  juice of lemon 

Equipment

  • bowl
  • pot
  • colander

Directions

  1. Bring a medium pot of water to a boil.
  2. Add enough salt to make the water taste like the sea. Turn the heat down to low and add the black-eyed peas.
  3. Let them cook slowly, uncovered, until they are done, anywhere from 30 minutes to an hour, depending on how old the peas are. Don’t let the water simmer.
  4. Add the spinach to a large bowl. Crumble the feta cheese into the bowl and add all the other ingredients except the lemon juice.
  5. Mix well.
  6. When the black-eyed peas are done, pour them into a colander and spray them with cold water to stop the cooking. Pick through and discard any loose skins or mashed peas; you’ll find a few, but hopefully not many.
  7. Add the black-eyed peas to the salad, mix well and serve. Squirt some lemon juice over each serving before you take them to the table.

Nutrition Facts

Calories167kcal
Protein20.2%
Fat46.75%
Carbs33.05%

Properties

Glycemic Index
20.25
Glycemic Load
3.06
Inflammation Score
-10
Nutrition Score
21.559130544248%

Flavonoids

Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
0.41mg
Luteolin
0.41mg
Kaempferol
2.73mg
Myricetin
0.16mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:166.89kcal
8.34%
Fat:9.14g
14.07%
Saturated Fat:4.2g
26.26%
Carbohydrates:14.55g
4.85%
Net Carbohydrates:10.12g
3.68%
Sugar:2.48g
2.76%
Cholesterol:25.14mg
8.38%
Sodium:815.32mg
35.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.89g
17.77%
Vitamin K:209.86µg
199.87%
Vitamin A:4195.6IU
83.91%
Folate:188.44µg
47.11%
Manganese:0.61mg
30.34%
Vitamin C:24.25mg
29.39%
Vitamin B2:0.35mg
20.6%
Calcium:204.18mg
20.42%
Phosphorus:187.49mg
18.75%
Fiber:4.43g
17.72%
Magnesium:65.89mg
16.47%
Iron:2.55mg
14.19%
Vitamin B6:0.27mg
13.53%
Potassium:419.83mg
12%
Vitamin B1:0.18mg
11.74%
Vitamin E:1.73mg
11.54%
Zinc:1.63mg
10.85%
Copper:0.21mg
10.38%
Selenium:5.99µg
8.55%
Vitamin B12:0.48µg
7.96%
Vitamin B5:0.52mg
5.25%
Vitamin B3:0.88mg
4.41%