Black-Eyed Pea Salad Bowl

Vegetarian
Gluten Free
Health score
11%
Black-Eyed Pea Salad Bowl
25 min.
8
229kcal

Suggestions


Welcome to a delightful culinary experience with our Black-Eyed Pea Salad Bowl! This vibrant and nutritious dish is perfect for anyone seeking a refreshing meal that is both vegetarian and gluten-free. Packed with flavor and texture, this salad is not only a feast for the eyes but also a wholesome option for lunch, dinner, or any gathering.

Imagine the satisfying crunch of fresh vegetables combined with the hearty goodness of black-eyed peas, all brought together with a zesty reduced-calorie Italian dressing. The creamy Monterey Jack cheese adds a rich depth, while the colorful bell pepper and juicy tomatoes provide a burst of freshness. With the added crunch of red onion and the aromatic touch of parsley, every bite is a celebration of flavors.

Ready in just 25 minutes, this salad bowl is a quick and easy solution for busy weeknights or a delightful dish to impress your guests at a potluck. Serve it over a bed of torn lettuce for a light yet filling meal that will leave everyone satisfied. With only 229 calories per serving, you can indulge without the guilt. So, gather your ingredients and get ready to enjoy a deliciously healthy salad that’s sure to become a favorite in your recipe repertoire!

Ingredients

  • cans blackeyed peas rinsed drained (15)
  • oz monterrey jack cheese cubed
  • medium bell pepper yellow cut into 1-inch-long julienne strips
  • medium tomatoes coarsely chopped
  • 0.3 cup parsley fresh chopped
  • 0.3 cup onion red chopped
  • 0.5 cup salad dressing italian reduced-calorie
  • cups lettuce 

Equipment

  • bowl

Directions

  1. In medium bowl, gently mix all ingredients except lettuce. Refrigerate until serving time.
  2. Just before serving in large bowl, place lettuce; spoon salad over lettuce. Stir just to combine.

Nutrition Facts

Calories229kcal
Protein21.64%
Fat46.82%
Carbs31.54%

Properties

Glycemic Index
24.63
Glycemic Load
4.25
Inflammation Score
-8
Nutrition Score
15.723913115004%

Flavonoids

Naringenin
0.1mg
Apigenin
5.45mg
Luteolin
0.19mg
Isorhamnetin
0.25mg
Kaempferol
0.15mg
Myricetin
0.45mg
Quercetin
1.9mg

Nutrients percent of daily need

Calories:229.48kcal
11.47%
Fat:12.17g
18.72%
Saturated Fat:5.96g
37.23%
Carbohydrates:18.44g
6.15%
Net Carbohydrates:13.36g
4.86%
Sugar:5.31g
5.91%
Cholesterol:25.23mg
8.41%
Sodium:325.61mg
14.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.66g
25.31%
Vitamin K:63.08µg
60.07%
Vitamin C:34.67mg
42.02%
Folate:159.08µg
39.77%
Phosphorus:244.74mg
24.47%
Calcium:244.27mg
24.43%
Fiber:5.09g
20.35%
Manganese:0.41mg
20.31%
Vitamin A:827.09IU
16.54%
Iron:2.27mg
12.62%
Magnesium:49.89mg
12.47%
Zinc:1.82mg
12.14%
Vitamin B1:0.17mg
11.08%
Copper:0.22mg
11.06%
Potassium:361.62mg
10.33%
Vitamin B2:0.17mg
9.8%
Selenium:6.08µg
8.69%
Vitamin B6:0.16mg
7.94%
Vitamin E:0.75mg
5.03%
Vitamin B5:0.41mg
4.12%
Vitamin B12:0.24µg
3.92%
Vitamin B3:0.67mg
3.36%
Vitamin D:0.17µg
1.13%