Black-Eyed Peas and Rice with Andouille Sausage

Gluten Free
Dairy Free
Health score
21%
Black-Eyed Peas and Rice with Andouille Sausage
45 min.
4
411kcal

Suggestions


Welcome to a delightful culinary adventure with our Black-Eyed Peas and Rice with Andouille Sausage! This dish perfectly combines the comforting flavors of Southern cuisine with a healthy twist that everyone can enjoy. Whether you're looking for a gluten-free or dairy-free meal, this recipe delivers on all fronts without skimping on taste.

Imagine a hearty mix of tender black-eyed peas, zesty andouille sausage, and aromatic spices simmered together to create a soul-warming dish that's ready in just 45 minutes. The addition of diced tomatoes and green onions provides a burst of freshness, while the Cajun seasoning adds a dash of genuine Louisiana flair. Plus, with only 411 calories per serving, it’s an ideal choice for a nourishing lunch or a satisfying dinner.

This recipe is not only a feast for the taste buds but is also a great way to introduce more plant-based protein into your meals. The combination of smoky sausage and protein-packed black-eyed peas makes every bite a delightful experience. Prepare to impress your family and friends with this delicious, vibrant dish that’s as easy to make as it is to enjoy. Get ready to gather around the table, serve up piping hot bowls, and savor a hearty meal that warms the soul!

Ingredients

  • teaspoon bottled garlic minced
  • 0.5 teaspoon cajun spice 
  • 15 ounce black-eyed peas rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • ounces chicken andouille sausage sliced (such as Amy's)
  • cup less-sodium chicken broth fat-free
  • 0.5 cup green onions thinly sliced
  • teaspoon olive oil 
  • 0.5 cup prechopped onion 
  • teaspoon pepper sauce hot (such as Tabasco)
  • 3.5 ounce boil-in-bag rice long-grain

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • baking pan
  • microwave

Directions

  1. Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6 minutes; drain.
  2. Heat 1 teaspoon olive oil in a large saucepan over medium heat.
  3. Add 1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute.
  4. Add the rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat, and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1 1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons green onions.

Nutrition Facts

Calories411kcal
Protein19.48%
Fat29.55%
Carbs50.97%

Properties

Glycemic Index
61.05
Glycemic Load
20.98
Inflammation Score
-8
Nutrition Score
23.498695611954%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.3mg
Myricetin
0.03mg
Quercetin
5.42mg

Nutrients percent of daily need

Calories:410.74kcal
20.54%
Fat:13.76g
21.18%
Saturated Fat:4.14g
25.9%
Carbohydrates:53.43g
17.81%
Net Carbohydrates:43.46g
15.8%
Sugar:9.8g
10.89%
Cholesterol:36.57mg
12.19%
Sodium:749.03mg
32.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.41g
40.83%
Folate:249.48µg
62.37%
Manganese:1.04mg
52.12%
Fiber:9.97g
39.87%
Vitamin K:34.08µg
32.46%
Phosphorus:310.09mg
31.01%
Copper:0.59mg
29.62%
Vitamin B1:0.44mg
29.45%
Iron:5.1mg
28.36%
Vitamin B3:5.22mg
26.12%
Selenium:17.44µg
24.91%
Potassium:863.5mg
24.67%
Magnesium:95.78mg
23.94%
Vitamin B6:0.45mg
22.3%
Zinc:3.08mg
20.54%
Vitamin C:14.85mg
18%
Vitamin E:2.28mg
15.23%
Vitamin B5:1.4mg
13.99%
Vitamin B2:0.23mg
13.62%
Vitamin A:504.22IU
10.08%
Calcium:90.02mg
9%
Vitamin B12:0.53µg
8.84%
Vitamin D:0.6µg
3.97%
Source:My Recipes