Hoppin' John with Mustard Greens

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Hoppin' John with Mustard Greens
45 min.
6
378kcal

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Welcome to a delightful culinary experience with Hoppin' John with Mustard Greens! This traditional Southern dish is not only a feast for the senses but also a wholesome choice for those seeking a healthy meal. With a health score of 64, this recipe is gluten-free, dairy-free, and packed with nutrients, making it a perfect option for lunch or dinner.

Imagine the comforting aroma of sautéed onions and garlic filling your kitchen as you prepare this dish. The combination of tender black-eyed peas, savory ham, and vibrant mustard greens creates a symphony of flavors that will tantalize your taste buds. Each serving is a hearty 378 calories, ensuring you stay satisfied without compromising on health.

In just 45 minutes, you can whip up a meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. The dish is not only delicious but also boasts a balanced caloric breakdown, with 17.58% protein, 19.99% fat, and 62.43% carbohydrates, providing a well-rounded nutritional profile.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So, roll up your sleeves and get ready to enjoy a bowl of Hoppin' John with Mustard Greens that will warm your heart and nourish your body!

Ingredients

  • cups black-eyed peas cooked
  • 0.3 teaspoon thyme leaves dried
  •  garlic cloves minced
  • 0.7 cup ham finely chopped
  • cups mustard greens trimmed chopped
  • tablespoons olive oil 
  • 3.5 cups onion chopped
  • teaspoon salt 
  • cups water 
  • cup rice long-grain white uncooked
  • tablespoons whole-grain dijon mustard 

Equipment

  • frying pan
  • whisk
  • dutch oven

Directions

  1. Combine first 4 ingredients, stirring with a whisk; set aside.
  2. Heat oil in a Dutch oven over medium-high heat.
  3. Add onion to pan; saut 6 minutes.
  4. Add rice, ham, and garlic; saut 2 minutes. Stir in water mixture; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
  5. Add peas and greens; cover and cook 5 minutes. Stir rice mixture; cover and cook an additional 5 minutes or until greens and rice are tender.

Nutrition Facts

Calories378kcal
Protein17.58%
Fat19.99%
Carbs62.43%

Properties

Glycemic Index
37.2
Glycemic Load
23.84
Inflammation Score
-9
Nutrition Score
25.8186957577%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
10.72mg
Kaempferol
14.91mg
Myricetin
0.06mg
Quercetin
22.27mg

Nutrients percent of daily need

Calories:378.17kcal
18.91%
Fat:8.52g
13.11%
Saturated Fat:1.85g
11.54%
Carbohydrates:59.87g
19.96%
Net Carbohydrates:48.96g
17.8%
Sugar:8.36g
9.29%
Cholesterol:9.64mg
3.21%
Sodium:648.95mg
28.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.86g
33.71%
Vitamin K:102.31µg
97.43%
Folate:264.18µg
66.04%
Manganese:1.06mg
53.06%
Fiber:10.91g
43.63%
Vitamin C:34.16mg
41.41%
Phosphorus:304.89mg
30.49%
Vitamin B1:0.43mg
28.88%
Copper:0.51mg
25.45%
Magnesium:96.51mg
24.13%
Iron:4.26mg
23.68%
Vitamin A:1153.34IU
23.07%
Vitamin B6:0.43mg
21.6%
Potassium:694.33mg
19.84%
Selenium:13.84µg
19.78%
Zinc:2.49mg
16.63%
Vitamin E:1.87mg
12.5%
Calcium:111.85mg
11.19%
Vitamin B3:2.21mg
11.03%
Vitamin B2:0.18mg
10.85%
Vitamin B5:1.08mg
10.75%
Vitamin B12:0.1µg
1.66%
Source:My Recipes