Recipe: Black-eyed pea and sweet corn salsa

Dietitian's tip: Like other legumes — such as beans, lentils, peanuts, dried peas and soybeans — black-eyed peas are high in complex carbohydrate and protein. Because of this, people with diabetes must count one serving as both a starch and a lean meat.

     

Ingredients

Directions

In a large saucepan over high heat, combine the peas, water and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the peas are tender, about 45 minutes. Drain the peas, rinse with cool water, drain again and transfer to a large bowl to cool.

In a large nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until softened, about 4 minutes. Add the corn, tomato and garlic and saute until the tomato is softened and the corn is tender-crisp, about 4 minutes.

Add the corn mixture to the peas along with the lime zest and juice, vinegar, cilantro, the remaining 1/4 teaspoon salt and the pepper. Toss to mix. Serve immediately, or cover and refrigerate for up to 2 days.

Nutritional Analysis

(per serving)

Calories	112	Monounsaturated fat	1 g
Protein	6 g	Cholesterol	0 mg
Carbohydrate	18 g	Sodium	298 mg
Total fat	2 g	Fiber	5 g
Saturated fat	< 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy

1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Nuts, seeds and dry beans	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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