Vegetarian Holiday Black-Eyed Peas

Black-eyed peas are a traditional Southern holiday dish, with black-eyed peas and greens symbolizing luck and prosperity in the new year. It often includes a hunk of ham, but this recipe eliminates the nitrates, saturated fat, and sugars from this processed meat. Instead, flavors come from bell pepper, olive oil, and spices. 

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Black-eyed peas are high in protein, potassium, and fiber. This nutritious recipe also has essential micronutrients like folate and iron. Cholesterol-free and a source of healthy fats, it’s a good holiday or everyday choice for a comforting side dish or main course.

Varieties and Serving Suggestions:

• Add a whole grain to the dish by serving over brown rice, quinoa, or farro.
• Use hot sauce or a pinch of cayenne pepper for more heat.
• Stir in chicken, tofu, or turkey sausage for extra protein.
• Add diced sweet potatoes or carrots for extra color and heartiness.
• Pair with collard greens for a Southern-inspired feast.
• Top with avocado slices or a drizzle of olive oil for a dose of healthy fat and a richer flavor.
• Garnish with fresh, chopped parsley or green onions.

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Recipe for Holiday Black-Eyed Peas

Makes 6 servings (serving size: 1 cup)

Ingredients:

• 1 tablespoon of olive oil
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 1 medium bell pepper (any color), diced
• 2 cups of dried black-eyed peas, soaked overnight and drained (or 4 cups of canned black-eyed peas, rinsed and drained)
• 4 cups of low-sodium vegetable broth
• 1 teaspoon of smoked paprika
• ½ teaspoon of thyme
• ¼ teaspoon of black pepper
• ¼ teaspoon of salt
• 1 can (14 ounces) of diced tomatoes, no salt added
• 2 cups of kale or spinach
• 1 tablespoon of apple cider vinegar

Instructions:

1. If using dried black-eyed peas, soak them overnight, then rinse and drain before use.
2. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and bell pepper. Sauté until softened, about 5 minutes.
3. Stir in smoked paprika, thyme, black pepper, and salt and cook for 1 minute.
4. Add the soaked (or canned) black-eyed peas, vegetable broth, and diced tomatoes. Bring to a boil, then reduce to a simmer. Cover and cook for 30 to 40 minutes (if using dried peas) or 15 minutes (if using canned), until peas are tender.
5. Stir in the kale or spinach and cook for another 5 minutes, until wilted.
6. Stir in apple cider vinegar, adjust seasoning, and garnish with parsley or green onions, if desired. Serve warm.

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Nutrition information: 180 calories; 4 grams of fat; 0.5 gram of saturated fat; 0 mg of cholesterol; 200 mg of sodium; 28 grams of carbohydrates; 4 grams of sugar; 7 grams of fiber; 8 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES