Delicious Black Eyed Pea Salad Recipe – A Healthy Dish

I advise trying this homemade Black Eyed Pea Salad Recipe . It’s perfect for health-conscious eaters. With crisp vegetables and tangy dressing, it’s a delightful mix. You’ll get a nutritious, flavorful dish. Try adding a dash of herbs for extra zest. Research shows it’s rich in protein and fiber. All you need are fresh ingredients and a little time. It’s the best thing you can do for a tasty meal.

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Embarking on a culinary journey through Middle-Eastern and European countries, I stumbled upon a dish that transformed my perspective on salads.

Amidst my travels, a friend introduced me to a delightful Black Eyed Pea Salad Recipe at a quaint restaurant. 

Bowl and Spoon

Its unique blend of flavors left an indelible mark on my taste buds. I encountered a challenge at home: creating a nutritious and tantalizing salad. 

This quest led me to perfect the Black Eyed Pea Salad recipe, a dish that marries health with flavor. This recipe became a household favorite when my kids requested something “different” for dinner. 

It’s a testament to the power of simple ingredients to create a masterpiece. Keep in mind that this is not just a salad; it’s a vibrant, fulfilling meal that’s universally appealing and surprisingly simple to prepare.

What Is Black Eyed Pea Salad?

Black Eyed Pea Salad is a vibrant and nutritious dish, perfect for those who keep health in mind. It features black-eyed peas, known for their high protein and fiber content, as a staple ingredient. 

The salad is usually mixed with fresh vegetables like tomatoes, cucumbers, and onions, adding crunch and flavor. 

You’ll get a burst of zest from a homemade dressing, typically a blend of olive oil, vinegar, and herbs. 

This salad is universally loved for its versatility, serving as a perfect side dish or a light main course. It’s an ideal choice for a wholesome, homemade meal.

What Is The Origin Of Black Eyed Pea Salad Recipe?

The Black Eyed Pea Salad recipe originates from diverse culinary traditions, blending influences from African, Southern American, and Mediterranean cuisines

Black-eyed peas, central to this dish, are a staple in African cooking brought to America by enslaved Africans. 

In the Southern United States, they became synonymous with luck and prosperity, especially when eaten on New Year’s Day. 

At the same time, Mediterranean influences introduced fresh, vibrant vegetables and olive oil-based dressings, enriching the salad’s flavor profile.

This fusion of cultures has created a universally loved salad, perfect for various occasions and palates.

Black Eyed Pea Salad Recipe

Ingredients List

IngredientsAmount
Large tomato, diced1
Medium red onion, finely chopped1/2
Small red bell pepper, finely chopped1
Jalapeno, finely chopped1
Chopped green onions2 tbsp
Chopped fresh parsley leaves2 tbsp
Unseasoned rice wine vinegar1/4 cup
Canola oil1/4 cup
Sugar1/2 tsp
Salt and freshly ground black pepperTo taste
Black-eyed peas, drained2 cans (15 oz each)
Ingredients

What Are The Variations Suitable For The Black Eyed Pea Salad Recipe?

There are numerous variations you can try for a Black Eyed Pea Salad recipe to suit your taste preferences and dietary needs. Here’s a list of options:

Protein Boost

Add grilled chicken, shrimp, or tofu for extra protein.

Herb Infusion

Experiment with fresh herbs like cilantro, parsley, or mint for a burst of flavor.

Veggie Delight

Incorporate diced cucumbers, bell peppers, or cherry tomatoes for added crunch and color.

Spice It Up

Kick up the heat with jalapeños, crushed red pepper flakes, or hot sauce.

Creamy Twist

Mix in Greek yogurt or avocado for a creamy texture.

Cheese Lover’s Choice

Sprinkle feta, goat cheese, or grated Parmesan for a cheesy touch.

Nutty Crunch

Toss in toasted nuts like almonds, pecans, or walnuts for extra texture.

Citrus Zest

Add a citrusy kick with lemon or lime zest and juice.

Pickled Punch

Introduce pickled onions or olives for a tangy bite.

Grain Blend

Combine with quinoa, couscous, or bulgur wheat for a heartier salad.

What Are The Tips For The Black Eyed Pea Salad Recipe?

When preparing Black Eyed Pea Salad, consider these tips for the best results. Firstly, fresh, ripe tomatoes and crisp bell peppers ensure natural flavors. 

Let the salad chill in the refrigerator for at least an hour before serving; this allows the flavors to meld beautifully. Add a splash of lemon juice or apple cider vinegar for a more robust taste

Incorporating brown rice or barley can add texture and substance if you want a heartier dish.On the other hand, for a lighter version, increase the greens, such as arugula or spinach. 

Always taste and adjust the seasoning with salt and pepper as needed. Lastly, homemade dressing is always preferable to store-bought for a fresher, more authentic flavor.

Are There Any Unusual Or Exotic Ingredients That Work Well With Black Eyed Pea Salad Recipe?

  • Dragon Fruit: Introduce a visually stunning and mildly sweet element.
  • Pomegranate Molasses: Add a tangy and rich depth of flavor.
  • Preserved Lemon: Bring a zesty, intense citrus kick to the dish.
  • Za’atar Spice Blend: Infuse a Middle Eastern twist with thyme, sumac, and sesame seeds.
  • Smoked Paprika: Provide a smoky undertone for added complexity.
  • Goji Berries: Boost sweetness and nutritional value with these vibrant berries.
  • Fennel Pollen: An aromatic spice that lends a hint of licorice flavor.
Bowl and Salad

Recipe Directions

  • In a large bowl, combine the first 6 ingredients: diced large tomato, finely chopped red onion, finely chopped red bell pepper, finely chopped jalapeno, chopped green onions, and chopped fresh parsley leaves.
  • Whisk together the rice wine vinegar, canola oil, sugar, a pinch of salt, and freshly ground black pepper in a separate small bowl to create the dressing.
  • Add the two 15-ounce cans of drained black-eyed peas to the bowl with the vegetables.
  • Pour the dressing over the black-eyed pea and vegetable mixture and toss everything together to ensure the salad is evenly coated.
  • Cover the bowl and let the salad marinate in the refrigerator. This marinating process can be as short as 1 hour, but for the best flavor development, let it sit for up to 8 hours.
  • Before serving, give the salad another toss to redistribute the dressing and flavors.
  • Enjoy your homemade Black Eyed Pea Salad, perfect for a refreshing and nutritious meal!

Turn your mealtime into a yummy journey with our black eyed pea salad recipe – it’s pure foodie happiness.

What Herbs And Spices Work Well In Black Eyed Pea Salad Recipe?

In the Black Eyed Pea Salad recipe, various herbs and spices can be used to enhance its flavor. Cilantro or parsley are excellent choices, adding a fresh, vibrant touch. 

Basil can introduce a sweet, aromatic note, while dill offers a slightly tangy, grassy flavor. For spices, cumin can add a warm, earthy essence, and a pinch of smoked paprika can give a subtle smokiness. 

If you’re aiming for a bit of heat, chili powder or a dash of cayenne pepper works well. Coriander, either ground or in seed form, can offer a lemony, floral note. Additionally, thyme and oregano can contribute a Mediterranean flair

Remember, the key is to experiment and find the combination that best suits your taste, keeping in mind that the best things you can do for your salad are to personalize and adjust the flavors to your preference.

 Salad Recipe

Nutritional Values

The Black Eyed Pea Salad is a nutritional powerhouse, perfect for those mindful of their health. Thanks to the black-eyed peas, they’re rich in protein and fiber, supporting digestive health and muscle maintenance. 

Fresh vegetables like tomatoes, bell peppers, and onions provide essential vitamins and antioxidants, promoting overall wellness. 

Additionally, the salad is low in calories yet filling, making it an ideal choice for weight management. The olive oil in the dressing offers healthy fats, beneficial for heart health.

What Are The Total Calories In The Black Eyed Pea Salad?

The total calories in the Black Eyed Pea Salad requires considering all the ingredients. Generally, black-eyed peas are calorie-dense, but fresh vegetables like tomatoes, onions, and bell peppers contribute minimal calories. 

The dressing, made with oil and vinegar, adds moderate calories, primarily from the oil. On average, a serving of this salad could range between 200-300 calories.

Depending on the portion size and specific quantities of the oil and vegetables used. This makes it a relatively low-calorie yet nutritious option, suitable for a healthy diet.

Health Benefits Of The Black Eyed Pea Salad Recipe

Rich In Protein

Black-eyed peas are a great source of plant-based protein, essential for muscle growth and repair.

High In Fiber

This salad aids digestion and promotes a feeling of fullness, thanks to the fiber-rich black-eyed peas and vegetables.

Low In Fat

The recipe is low in unhealthy fats, making it heart-friendly and suitable for weight management.

Antioxidant-Rich

Vegetables like tomatoes and bell peppers are packed with antioxidants, which combat free radicals and support overall health.

Boosts Iron Absorption

The vitamin C in the vegetables enhances iron absorption from the black-eyed peas, beneficial for blood health.

Good For Eye Health

Red bell peppers contain beta-carotene, vital for maintaining good eyesight.

Supports Immune Function

Ingredients in the salad, like onions and garlic, have properties that help bolster the immune system.

Heart Health

The fiber in black-eyed peas can help lower cholesterol levels, promoting heart health.

Improves Skin Health

The vitamins and minerals in the fresh ingredients contribute to healthy, glowing skin.

Regulates Blood Sugar

The low glycemic index of black-eyed peas makes this salad a good choice for blood sugar regulation and beneficial for people with diabetes.

Nutrition Table

Nutrition Table

What Dressings Are Best Served With Black Eyed Pea Salad Recipe?

When considering dressings for Black Eyed Pea Salad, the best options complement its flavors while adding a unique twist. 

A classic vinaigrette made with olive oil, vinegar, mustard, and a hint of honey is perfect for enhancing the salad’s freshness. 

For a creamy texture, try an avocado or yogurt-based dressing, which pairs well with the earthy taste of black-eyed peas. 

A lemon tahini dressing can introduce a nutty, tangy flavor, ideal for those who enjoy Middle Eastern influences. 

A chipotle lime dressing can be a delightful addition for a spicy edge. Research shows that dressings with a citrus base, like lime or lemon, add zest and aid in iron absorption from the peas. 

A balsamic reduction can add a sweet and tangy profile, perfect for a gourmet touch. These dressings are all you need to elevate your Black Eyed Pea Salad, making it even more appealing.

Black Eyed Pea Salad Recipe

Discover the joy of nutritious eating with black eyed pea salad recipe – it’s pure food joy.

Are There Any Unique Toppings That Can Elevate The Crunch Factor Of Black Eyed Pea Salad?

  • Toasted Nuts: Almonds, walnuts, or pecans, lightly toasted, add a delightful crunch and nutty flavor.
  • Crumbled Tortilla Chips: A sprinkle of tortilla chips provides a salty, crunchy texture.
  • Roasted Chickpeas: They offer a savory crunch and additional protein.
  • Sunflower Seeds: These small seeds contribute a subtle crunch and are packed with nutrients.
  • Croutons: Homemade or store-bought, they’re a classic choice for an extra bite.
  • Pumpkin Seeds: Their unique texture and flavor make a great topping.
  • Radishes: Thinly sliced radishes bring a peppery crunch.
  • Sesame Seeds: They add a slight crunch and a hint of nuttiness.
  • Crispy Onions: Fried or baked crispy onions can add a flavorful crunch.
  • Pomegranate Seeds: For a juicy crunch and a burst of sweetness.
Black Eyed Pea Salad Recipe

What Is The Difference Between Homemade And Store-Bought Black Eyed Pea Salad Recipe?

  • Freshness: Homemade salads often use fresher ingredients, enhancing the overall taste and nutritional value.
  • Customization: You can adjust flavors and ingredients to your liking in homemade salads, catering to specific dietary needs or preferences.
  • Preservatives: Store-bought salads may contain preservatives and additives for longer shelf life, which are absent in homemade versions.
  • Cost: Making the salad at home is typically more cost-effective than purchasing a pre-made version.
  • Nutritional Control: You have complete control over the amount of salt, sugar, and fats in homemade salads, making them healthier.
  • Flavor Depth: Homemade salads can be marinated longer for deeper flavors, a luxury often not found in store-bought versions.
  • Ingredient Quality: You can choose organic or locally sourced ingredients for your homemade salad.
  • Texture: Homemade salads can be tailored for the desired texture, whereas store-bought versions might lose texture during storage.
  • Portion Sizes: You can make as much or as little as you need at home, avoiding waste.
  • Experience: Preparing the salad yourself can be a rewarding and enjoyable culinary experience.

How Can You Store Or Preserve The Black Eyed Pea Salad Recipe Leftovers?

  • Refrigerate: Place in an airtight container and refrigerate for 3-5 days.
  • Avoid Dressing: Store the salad and dressing separately to maintain freshness and texture.
  • Mason Jars: Use mason jars for compact and airtight storage.
  • Cool Before Storing: Let the salad cool to room temperature before refrigerating.
  • Label and Date: Mark the container with the date to track freshness.
  • Stir Before Serving: Give the salad a good stir after removing it from the fridge to redistribute flavors.
  • Check for Freshness: Before consuming leftovers, check for any signs of spoilage.
  • Do Not Freeze: Freezing is not recommended as it can significantly alter the texture and flavor of the salad.
Black Eyed Pea Salad Recipe

Special Tools & Equipment List

  • Large Mixing Bowl: Essential for combining the salad ingredients.
  • Small Whisking Bowl: Ideal for preparing dressings.
  • Whisk: For emulsifying the dressing ingredients.
  • Sharp Knife: Necessary for chopping vegetables finely and evenly.
  • Cutting Board: Provides a stable surface for cutting ingredients.
  • Measuring Cups and Spoons: For accurate measurement of ingredients.
  • Colander: Useful for rinsing and draining the black-eyed peas.
  • Vegetable Peeler: Handy for peeling any vegetables, if needed.
  • Spatula or Salad Tongs: For mixing and serving the salad.
  • Airtight Containers: For storing leftovers.
  • Citrus Juicer: If using fresh lemon or lime juice in the dressing.
  • Grater: For adding zest or finely grated ingredients.
  • Salad Spinner: Helps in drying washed greens or herbs quickly.
  • Pepper Mill: For freshly ground pepper.
  • Can Opener: If using canned black-eyed peas.

Frequently Asked Questions

Can I Use Dried Black-Eyed Peas Instead Of Canned Ones?

Yes, you can use dried black-eyed peas. They must be soaked overnight and boiled until tender, typically taking about 1-2 hours. This process enhances the salad’s flavor with a fresher taste than canned peas. 

However, it’s more time-consuming, so using canned peas is a convenient alternative without significantly compromising the salad’s quality.

Is This Salad Suitable For Vegans?

Absolutely. The Black Eyed Pea Salad is inherently vegan, primarily consisting of vegetables and legumes. 

The dressing is made from plant-based ingredients like vinegar and oil. Ensure that all the ingredients, including the oil and vinegar, adhere to vegan standards.

Can I Make This Salad Ahead Of Time?

Yes, making this salad ahead of time is beneficial. Allowing the salad to marinate in the refrigerator for a few hours (up to 8 hours) helps. 

The flavors meld together, enhancing the overall taste. Just remember to stir it before serving to redistribute the dressing and flavors.

How Can I Make This Salad More Protein-Rich?

You can add ingredients like grilled chicken, tofu, quinoa, or additional legumes such as chickpeas or lentils to increase the protein content. 

These ingredients complement the existing flavors while boosting the salad’s protein level, making it more filling and nutritious.

Are There Any Substitutes For Rice Wine Vinegar In The Dressing?

Yes, if rice wine vinegar isn’t available, you can substitute it with apple cider vinegar or white wine vinegar. These vinegars offer a similar tangy flavor profile. 

Lemon or lime juice can also be used for a fresher, citrusy twist in the dressing. Each alternative brings its unique flavor, so you might want to adjust the seasoning accordingly.

Delicious Black Eyed Pea Salad Recipe - A Healthy Dish

Delicious Black Eyed Pea Salad Recipe – A Healthy Dish

0 from 0 votes
Recipe by Lana Rivera Course: Salads
Servings

4 – 6

servings
Prep time

15

minutes
Calories

200 – 300

kcal

The Black Eyed Pea Salad is a vibrant, nutritious dish for health-conscious individuals. This salad is a feast for the eyes and a delight for the palate, offering a balance of earthy flavors and crisp textures.

Ingredients

  • 1 1 Large Tomato, Diced

  • 1/2 1/2 Medium Red Onion, Finely Chopped

  • 1 1 Small Red Bell Pepper, Finely Chopped

  • 1 1 Jalapeno, Finely Chopped

  • 2 Tbsp 2 Chopped Green Onions

  • 2 Tbsp 2 Chopped Fresh Parsley Leaves

  • 1/4 Cup 1/4 Unseasoned Rice Wine Vinegar

  • 1/4 Cup 1/4 Canola Oil

  • 1/2 Tsp 1/2 Sugar

  • Salt And Freshly Ground Black Pepper (To Taste)

  • 2 Cans 2 Black-Eyed Peas, Drained

Step-By-Step Directions

  • Combine Vegetables
    Combine the diced tomato, chopped red onion, red bell pepper, jalapeno, green onions, and parsley leaves in a large bowl.
  • Make The Dressing
    Whisk together 1/4 cup of unseasoned rice wine vinegar, 1/4 cup of canola oil, and 1/2 teaspoon of sugar in a separate small bowl.
    Season the dressing with salt and freshly ground black pepper to taste.
  • Add Black-Eyed Peas
    Drain two 15-ounce cans of black-eyed peas and add them to the bowl with the mixed vegetables.
  • Combine Salad And Dressing
    Pour the prepared dressing over the black-eyed pea and vegetable mixture.
    Toss everything together to ensure the salad is evenly coated with the dressing.
  • Marinate
    Cover the bowl with a lid or plastic wrap.
    Place the salad in the refrigerator and let it marinate. The salad can be marinated for as little as 1 hour, but for the best flavor, let it sit for up to 8 hours.
  • Serve
    After marination, give the salad another toss to redistribute the dressing and flavors.
    Serve chilled as a refreshing and nutritious meal or side dish.
    Enjoy your homemade Black Eyed Pea Salad, rich in flavors and perfect for a healthy eating option!

Notes

  • Versatility: This salad can be served as a standalone or complementary side dish.
  • Make-Ahead Friendly: It’s perfect for meal prep as the flavors deepen when marinated.
  • Customizable: Adjust the ingredients to suit your taste or dietary preferences.
  • Nutrition Boost: A great protein, fiber, and essential vitamin source.
  • Seasonal Adaptability: Works well with seasonal vegetables for variation.
  • Allergen-Friendly: Naturally gluten-free and can be made vegan.
  • Kid-Friendly: A fun way to introduce kids to legumes and vegetables.

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