Black-Eyed Pea Salad

Average Rating:

×

Black-Eyed Pea Salad

This Simple Cooking with Heart, Southern-American salad has a little bit of everything: the protein power of black-eyed peas, the crunch of cucumbers, and the sweetness of bell peppers, all in a cumin-spiked dressing.

Ingredients

Servings  8   Serving Size   1 cup

  • 1/4 cup canola or corn oil
  • 1/4 cup red wine vinegar
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 medium cucumber, chopped
  • 1 medium zucchini, grated
  • 1 medium bell pepper (any color), chopped
  • 2 medium tomatoes, chopped
  • 1/3 cup finely chopped red onion
  • 1 15.5-ounce can no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper.
  2. Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.

Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.

Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.

Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.

Nutrition Facts

Black-Eyed Pea Salad

CaloriesCalories

170 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.65

Nutrition Facts

Calories 170
Total Fat 7.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 78 mg
Total Carbohydrate 22 g
Dietary Fiber 4 g
Sugars 6 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 1/2 fat

 

This Simple Cooking with Heart, Southern-American salad has a little bit of everything: the protein power of black-eyed peas, the crunch of cucumbers, and the sweetness of bell peppers, all in a cumin-spiked dressing.

Nutrition Facts

Black-Eyed Pea Salad

CaloriesCalories

170 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$1.65
×
Calories 170
Total Fat 7.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 78 mg
Total Carbohydrate 22 g
Dietary Fiber 4 g
Sugars 6 g
Protein 5 g

Dietary Exchanges
1 1/2 starch, 1 1/2 fat

Ingredients

Servings  8   Serving Size   1 cup

  • 1/4 cup canola or corn oil
  • 1/4 cup red wine vinegar
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 medium cucumber, chopped
  • 1 medium zucchini, grated
  • 1 medium bell pepper (any color), chopped
  • 2 medium tomatoes, chopped
  • 1/3 cup finely chopped red onion
  • 1 15.5-ounce can no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1 15.5-ounce can no-salt-added or low-sodium whole-kernel corn, rinsed and drained

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper.
  2. Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.

Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.

Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.

Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.