Korean-Inspired Black-eyed Peas and Kale Bowl

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Korean-Inspired Black-eyed Peas and Kale Bowl
90 min.
6
256kcal

Suggestions


Discover the vibrant flavors of Korea with our Korean-Inspired Black-eyed Peas and Kale Bowl! This delightful dish is not only a feast for the eyes but also a powerhouse of nutrition, making it a perfect choice for anyone seeking a healthy, vegetarian, and gluten-free meal. Packed with protein-rich black-eyed peas and nutrient-dense kale, this bowl is a celebration of wholesome ingredients that come together in a symphony of taste.

Imagine the warmth of ginger and garlic mingling with the earthy notes of black-eyed peas, all brought to life with a touch of soy sauce and a hint of Korean red pepper flakes. The result is a dish that is both comforting and invigorating, ideal for any time of the day—whether as a hearty starter, a satisfying snack, or a light main course. With just 256 calories per serving, you can indulge guilt-free while nourishing your body.

Ready in just 90 minutes, this recipe serves six, making it perfect for family gatherings or meal prep for the week ahead. The combination of textures—from the tender peas to the vibrant kale—ensures that every bite is a delightful experience. Serve it over a bed of brown rice for a complete meal that will leave you feeling satisfied and energized. Dive into this deliciously healthy bowl and enjoy a taste of Korea right in your kitchen!

Ingredients

  • 1.5 cups pea-mond dressing dried picked over rinsed
  • servings brown rice 
  • tablespoon coconut aminos 
  • cloves garlic minced
  • clove garlic clove minced
  • tablespoon ginger paste chopped
  • teaspoons ginger chopped
  • 12 ounces kale chopped
  • small onion chopped
  • 0.5  bell pepper red chopped
  • 0.3 teaspoon pepper red to taste (gochugaru)
  • 0.5 teaspoon salt 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pressure cooker

Directions

  1. Combine the black-eyed peas, 5 cups water, 1 tbsp. ginger, 1 tbsp. garlic, and 1/2 tsp. salt in a pressure cooker or large pot. For pressure cooking, seal the cooker and bring to high pressure. Cook at high pressure for 10 minutes; then allow the pressure to come down naturally for 10 minutes before releasing the pressure. For regular cooking, use 6 cups of water. Cover and simmer until peas are tender (60-90 minutes), adding more water if necessary.
  2. Drain the cooked peas, reserving 1 cup of liquid.
  3. Heat 2 tablespoons of water in a medium-sized non-stick saucepan.
  4. Add the 2 teaspoons chopped ginger root and 2 cloves of garlic. Cook for 2 minutes.
  5. Add the drained peas, 1/3 cup of their cooking liquid, 1 tbsp. soy sauce (or tamari), and red pepper to taste. Simmer uncovered for 20-30 minutes, as you prepare the kale.
  6. Heat a deep, non-stick skillet.
  7. Add the chopped onion and cook until it begins to brown, adding a little water as necessary to prevent sticking.
  8. Add the red bell pepper and garlic and cook for another minute. Stir in the kale and 1/4 cup water and quickly cover. Steam until the kale is tender but still bright green, 3-6 minutes.
  9. Remove from heat and stir in the soy sauce (tamari).
  10. Place a serving of rice into each bowl. Arrange the black-eyed peas on one side of the rice and kale on the other.
  11. Serve with hot sauce, such as Sriracha or the Gochuchang sauce in the notes below.

Nutrition Facts

Calories256kcal
Protein13.72%
Fat8.38%
Carbs77.9%

Properties

Glycemic Index
44.29
Glycemic Load
23.4
Inflammation Score
-10
Nutrition Score
28.912608820459%

Flavonoids

Luteolin
0.06mg
Isorhamnetin
13.97mg
Kaempferol
26.62mg
Myricetin
0.03mg
Quercetin
15.22mg

Nutrients percent of daily need

Calories:256.09kcal
12.8%
Fat:2.41g
3.71%
Saturated Fat:0.43g
2.69%
Carbohydrates:50.46g
16.82%
Net Carbohydrates:43.24g
15.72%
Sugar:2.82g
3.13%
Cholesterol:0mg
0%
Sodium:287.86mg
12.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.89g
17.77%
Vitamin K:222.5µg
211.91%
Manganese:2.41mg
120.53%
Vitamin A:6006.25IU
120.13%
Vitamin C:67.19mg
81.44%
Folate:141.01µg
35.25%
Fiber:7.22g
28.86%
Magnesium:112.67mg
28.17%
Vitamin B1:0.36mg
24.08%
Phosphorus:232.4mg
23.24%
Vitamin B6:0.43mg
21.62%
Calcium:176.9mg
17.69%
Iron:2.95mg
16.41%
Vitamin B3:3.06mg
15.32%
Vitamin B2:0.26mg
15%
Copper:0.29mg
14.58%
Potassium:492.56mg
14.07%
Zinc:1.8mg
12.03%
Vitamin B5:0.99mg
9.94%
Vitamin E:0.69mg
4.59%
Selenium:1.89µg
2.7%