Hearty Black-Eyed Peas

Gluten Free
Dairy Free
Health score
40%
Hearty Black-Eyed Peas
35 min.
4
477kcal

Suggestions

Ingredients

  • tablespoon vegetable oil 
  • small onion finely chopped
  • serving coarse mustard 
  • 0.5 teaspoon oregano dried
  • 30 ounces blackeyed peas drained and rinsed canned
  • 14.5 ounces chicken broth reduced-sodium canned
  • 0.3 cup parsley fresh chopped
  • 0.3 teaspoon hot sauce such as tabasco

Equipment

  • sauce pan

Directions

  1. In a large saucepan, heat oil over medium.
  2. Add onion; season with salt and pepper, and cook until softened, 3 to 5 minutes.
  3. Add oregano, black-eyed peas, and broth. Bring to a boil, reduce to a simmer, and cook until liquid is thick and peas are tender, 15 to 20 minutes. Stir in parsley and hot sauce; season with salt and pepper.
  4. Serve.

Nutrition Facts

Calories477kcal
Protein35.94%
Fat24.46%
Carbs39.6%

Properties

Glycemic Index
34.25
Glycemic Load
12.84
Inflammation Score
-9
Nutrition Score
29.46%

Flavonoids

Apigenin
8.08mg
Luteolin
0.04mg
Isorhamnetin
0.88mg
Kaempferol
0.17mg
Myricetin
0.56mg
Quercetin
3.56mg

Nutrients percent of daily need

Calories:476.62kcal
23.83%
Fat:12.95g
19.93%
Saturated Fat:3.14g
19.65%
Carbohydrates:47.18g
15.73%
Net Carbohydrates:32.78g
11.92%
Sugar:7.82g
8.69%
Cholesterol:51.38mg
17.13%
Sodium:527.06mg
22.92%
Protein:42.82g
85.63%
Folate:454.03µg
113.51%
Vitamin K:75.38µg
71.79%
Fiber:14.4g
57.61%
Manganese:1.06mg
52.82%
Phosphorus:497.92mg
49.79%
Iron:7.06mg
39.2%
Zinc:5.4mg
35.98%
Selenium:24.75µg
35.36%
Magnesium:137.13mg
34.28%
Copper:0.64mg
31.81%
Vitamin B1:0.44mg
29.58%
Potassium:800.03mg
22.86%
Vitamin B6:0.44mg
21.81%
Vitamin B3:3.61mg
18.04%
Vitamin B12:1.03µg
17.13%
Vitamin B2:0.23mg
13.56%
Vitamin A:535.59IU
10.71%
Vitamin B5:0.92mg
9.17%
Vitamin C:7.33mg
8.89%
Vitamin E:1.28mg
8.56%
Calcium:79.42mg
7.94%
30 min.
2
408kcal
53 min.
8
173kcal
15 min.
8
256kcal
20 min.
2
631kcal