Recipe: Creole-style black-eyed peas

Dietitian's tip: Most dried peas and beans, including black-eyed peas, are an excellent source of folate. One serving of this dish provides 70 percent of the daily recommended amounts.

High fiber = at least 5 g of fiber per serving

Low sodium = no more than 140 mg of sodium per serving

Low fat = no more than 3 g of fat per serving

SERVES 8

Ingredients

3 cups water
2 cups dried black-eyed peas
1 teaspoon low-sodium chicken-flavored bouillon granules
2 cups canned unsalted tomatoes, crushed
1 large onion, finely chopped
2 stalks celery, finely chopped
3 teaspoons minced garlic
1/2 teaspoon dry mustard
1/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1 bay leaf
1/2 cup chopped parsley

Directions

In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour.

Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as necessary to keep the peas covered with liquid.

Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately.

Nutritional Analysis

(per serving)

Calories	173	Cholesterol	0 mg
Protein	11 g	Sodium	34 mg
Carbohydrate	31 g	Fiber	5 g
Total fat	1 g	Potassium	665 mg
Saturated fat	trace	Calcium	66 mg
Monounsaturated fat	trace