Black-Eyed Peas with Swiss Chard

Vegetarian
Gluten Free
Health score
44%
Black-Eyed Peas with Swiss Chard
45 min.
8
108kcal

Suggestions

Ingredients

  • 1.5 cups black-eyed peas dried
  • 0.3 teaspoon pepper black freshly ground
  • cups less-sodium chicken broth fat-free
  • ounces feta cheese crumbled
  •  garlic cloves minced
  • 0.3 cup juice of lemon fresh
  • teaspoon olive oil 
  • cup onion finely chopped
  • tablespoon oregano fresh chopped
  • 0.3 teaspoon salt 
  • pound swiss chard 
  • 1.5 tablespoons tomato paste 

Equipment

  • frying pan
  • paper towels
  • dutch oven

Directions

  1. Wash Swiss chard thoroughly.
  2. Remove and chop stems. Slice leaves into (1-inch) strips.
  3. Place peas in a large Dutch oven; cover with water to 2 inches above beans. Bring to a boil; cook 5 minutes.
  4. Drain peas; set aside. Wipe pan with a paper towel.
  5. Heat oil in pan over medium-high heat.
  6. Add onion; saut 2 minutes.
  7. Add tomato paste and garlic; cook 1 minute, stirring constantly. Stir in peas and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until peas are tender. Stir in chard stems and cheese; cover and cook 4 minutes. Stir in chard leaves, oregano, salt, and pepper; cover and cook 2 minutes. Stir in lemon juice.

Nutrition Facts

Calories108kcal
Protein22.19%
Fat31.71%
Carbs46.1%

Properties

Glycemic Index
29.88
Glycemic Load
3.12
Inflammation Score
-10
Nutrition Score
17.951739181643%

Flavonoids

Catechin
0.85mg
Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Isorhamnetin
1mg
Kaempferol
3.42mg
Myricetin
1.78mg
Quercetin
5.35mg

Nutrients percent of daily need

Calories:107.5kcal
5.38%
Fat:4.01g
6.17%
Saturated Fat:2.04g
12.76%
Carbohydrates:13.13g
4.38%
Net Carbohydrates:9.34g
3.4%
Sugar:3.21g
3.57%
Cholesterol:12.62mg
4.21%
Sodium:613.31mg
26.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.32g
12.64%
Vitamin K:476.13µg
453.46%
Vitamin A:3590.02IU
71.8%
Vitamin C:22.48mg
27.24%
Manganese:0.46mg
22.93%
Folate:87.32µg
21.83%
Magnesium:71.98mg
18%
Fiber:3.79g
15.15%
Phosphorus:141.47mg
14.15%
Iron:2.39mg
13.29%
Vitamin B2:0.22mg
12.69%
Calcium:126.61mg
12.66%
Potassium:409.56mg
11.7%
Copper:0.23mg
11.51%
Vitamin B6:0.21mg
10.32%
Vitamin E:1.52mg
10.13%
Vitamin B1:0.13mg
8.61%
Zinc:1.12mg
7.49%
Selenium:5.1µg
7.28%
Vitamin B12:0.35µg
5.88%
Vitamin B3:1mg
5%
Vitamin B5:0.49mg
4.85%
Source:My Recipes