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.

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 7.6 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 4.4 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  

  • 1/4 cup canola oil
  • 1/4 cup red wine vinegar
  • 1/4 tsp garlic powder
  • 3/4 tsp cumin
  • 1/4 tsp salt
  • 1/8 tsp ground Black pepper
  • 1 medium cucumber (peeled, chopped)
  • 1 zucchini (grated)
  • 1 bell pepper (seeded, chopped)
  • 2 medium tomatoes (chopped)
  • 1/3 cup finely chopped red onion
  • 15.5 oz canned, no-salt-added or low-sodium black-eyed peas (drained, rinsed)
  • 15.5 oz canned, no-salt-added or low-sodium whole kernel corn (drained, rinsed)

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, add oil, vinegar, garlic powder, cumin, salt, and pepper. Use a fork to whisk to combine.
  2. Prepare all the vegetables and add each to the bowl: peel and chop the cucumber; grate the zucchini on a box grater; chop the bell pepper, tomatoes, and onion.
  3. Drain and rinse the canned black-eyed peas and corn. Add into the bowl and stir to combine all the ingredients. Serve.

Cooking Tip: Draining and rinsing canned goods helps remove any excess sodium.

Keep it Healthy: Legumes like black-eyed peas add both protein and fiber to a dish. To increase your intake of them, incorporate black beans, kidney beans, cannellini beans, and others into dips, soups, salads, and stews more often.

Tip: Serving size 1 cup

Tip: Want to bulk up this salad to make into an entrée? Simply stir in 1 or 2 (8.8-ounce) packages of fully-cooked brown rice. This nutrient-packed whole grain will make this salad more filling for an entrée status.