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Black-Eyed Peas Black-Eyed Peas BLACK-EYED PEAS BLACK-EYED PEAS NUTRITION NUTRITION Black-eyed peas are full of nutrition! Just a half cup of cooked peas provides 5 Black-eyed peas are full of nutrition! Just a half cup of cooked peas provides 5 grams of fiber and 6 grams of protein, and is very low in sugar, cholesterol, and grams of fiber and 6 grams of protein, and is very low in sugar, cholesterol, and fat. fat. Black beans are also a great source of: Black beans are also a great source of: Iron (needed for your blood to carry oxygen throughoutyour body) Iron (needed for your blood to carry oxygen throughoutyour body) Magnesium (need for healthy nerve, muscle, and heart function and Magnesium (need for healthy nerve, muscle, and heart function and strong bones) strong bones) Vitamin B1, folate, phosphorus, copper, and manganese (all of which are Vitamin B1, folate, phosphorus, copper, and manganese (all of which are essential nutrients!) essential nutrients!) PREPARATION PREPARATION Canned black-eyed peas are fully cooked and are safe to eat without fur- Canned black-eyed peas are fully cooked and are safe to eat without fur- ther cooking. They can also be heated in the microwave, on the stov- ther cooking. They can also be heated in the microwave, on the stov- etop, or as part of a recipe. etop, or as part of a recipe. Dry black-eyed peas need more time to prepare, but result in a delicious Dry black-eyed peas need more time to prepare, but result in a delicious flavor. There are a variety of cooking methods—here’s one to try if you flavor. There are a variety of cooking methods—here’s one to try if you don’t already have a favorite: don’t already have a favorite: Place dried peas in a large pot, and add water up to about two Place dried peas in a large pot, and add water up to about two inches above the peas. Bring to a boil, remove from heat, and let inches above the peas. Bring to a boil, remove from heat, and let rest one hour. Stir in a dash of salt and return to a boil. Reduce rest one hour. Stir in a dash of salt and return to a boil. Reduce heat and simmer until peas are tender (about 25 minutes to 1 heat and simmer until peas are tender (about 25 minutes to 1 hour), checking beans from time to time and adding water as hour), checking beans from time to time and adding water as needed to keep beans covered. needed to keep beans covered. STORAGE STORAGE Dry peas can be stored indefinitely in the pantry, but may become tough Dry peas can be stored indefinitely in the pantry, but may become tough after a long time. after a long time. Cooked peas can be stored in the refrigerator for up to 4 days, or in the Cooked peas can be stored in the refrigerator for up to 4 days, or in the freezer for 2-3 months. freezer for 2-3 months. chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD TRY IT AT HOME TRY IT AT HOME Spicy Bean Salsa Spicy Bean Salsa Serves: 10 Serves: 10 Prep: 5 minutes | Cook: 60 minutes Prep: 5 minutes | Cook: 60 minutes Ingredients Ingredients 1 can black-eyed peas, drained and rinsed 1 can black-eyed peas, drained and rinsed 1 can black beans, drained and rinsed 1 can black beans, drained and rinsed 1 can corn, drained and rinsed 1 can corn, drained and rinsed 1 can diced tomatoes, drained 1 can diced tomatoes, drained 1/2 cup chopped onion 1/2 cup chopped onion 1 cup chopped bell pepper (any color) 1 cup chopped bell pepper (any color) 1 diced jalapeno pepper 1 diced jalapeno pepper 1 tablespoon olive oil or vegetable oil 1 tablespoon olive oil or vegetable oil Additional seasonings such as cumin or Additional seasonings such as cumin or chili powder, optional chili powder, optional Nutrition Information Nutrition Information Directions Directions Serving Size: 1/10 of recipe (not Serving Size: 1/10 of recipe (not 1. Add all ingredients to a medium bowl and 1. Add all ingredients to a medium bowl and including any additions such as chips) stir well to combine. stir well to combine. including any additions such as chips) 2. Serve with tortilla chips, vegetables for Calories 145 2. Serve with tortilla chips, vegetables for Calories 145 dipping, or as part of your favorite dishes dipping, or as part of your favorite dishes such as quesadillas. Total fat 2 g such as quesadillas. Total fat 2 g Saturated Fat 0 g Saturated Fat 0 g Trans fat 0 g Trans fat 0 g Cholesterol 0 mg Cholesterol 0 mg Nutrition highlights: Nutrition highlights: Sodium 208 mg Sodium 208 mg This salsa is a good source of fiber and This salsa is a good source of fiber and protein, and each serving contains 2 of Carbohydrates 27 g protein, and each serving contains 2 of Carbohydrates 27 g your 5 recommended daily servings of Fiber 7 g your 5 recommended daily servings of Fiber 7 g vegetables! vegetables! Sugars 4 g Sugars 4 g Protein 6 g Protein 6 g Recipe and image adapted from Allrecipes Recipe and image adapted from Allrecipes chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD TRY IT AT HOME TRY IT AT HOME Black-Eyed Pea Salad Black-Eyed Pea Salad Serves: 8 Serves: 8 Prep: 30 minutes Prep: 30 minutes Ingredients Ingredients 1/4 cup lime or lemon juice* 1/4 cup lime or lemon juice* 1/4 cup olive or vegetable oil 1/4 cup olive or vegetable oil 5 cups cooked black-eyed peas 5 cups cooked black-eyed peas 10 green onions, roughly chopped* 10 green onions, roughly chopped* 1 red bell pepper, chopped* 1 red bell pepper, chopped* 1 medium tomato, diced* 1 medium tomato, diced* 1 medium cucumber, diced 1 medium cucumber, diced Red pepper flakes and black pepper, to taste Red pepper flakes and black pepper, to taste Directions Directions 1. In a large bowl, whisk the lime juice and oil 1. In a large bowl, whisk the lime juice and oil together to make a smooth dressing. together to make a smooth dressing. 2. Add the black-eyed peas, onion, bell pepper, 2. Add the black-eyed peas, onion, bell pepper, tomato, and cucumber to the bowl. Season tomato, and cucumber to the bowl. Season the mixture with salt and pepper and stir well Nutrition Information the mixture with salt and pepper and stir well Nutrition Information to combine. Serving Size: 1/8 of recipe to combine. Serving Size: 1/8 of recipe 3. Salad can be served right away, or chilled in (approximately 1 cup) 3. Salad can be served right away, or chilled in (approximately 1 cup) the refrigerator from an hour up to overnight the refrigerator from an hour up to overnight to marinate and meld the flavors. Calories 175 to marinate and meld the flavors. Calories 175 Total fat 7 g Total fat 7 g Saturated Fat 1 g Saturated Fat 1 g *Substitutions Trans fat 0g *Substitutions Trans fat 0g 1/4 cup lime juice —> 2 tablespoons distilled Cholesterol 0 mg 1/4 cup lime juice —> 2 tablespoons distilled Cholesterol 0 mg vinegar vinegar 10 green onions —> 1/4 cup any color onion, or Sodium 10 mg 10 green onions —> 1/4 cup any color onion, or Sodium 10 mg 1 teaspoon onion powder Carbohydrates 26 g 1 teaspoon onion powder Carbohydrates 26 g Red bell pepper —> Any other color bell pepper Fiber 6.3 g Red bell pepper —> Any other color bell pepper Fiber 6.3 g Fresh tomato —> 1 can diced tomatoes Sugars 5.5 g Fresh tomato —> 1 can diced tomatoes Sugars 5.5 g Protein 4.5 g Protein 4.5 g chicagosfoodbank.org 773-247-FOOD chicagosfoodbank.org 773-247-FOOD .
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