Creole-Style Black-Eyed Peas
Black-eyed peas do the heavy lifting in this slow, meatless pot. Tomatoes, celery, onion and garlic build the base, while mustard, ginger and cayenne add warmth without leaning on salt. It is the lowest-sodium recipe in the chapter.
- Serves
- 8
- Prep
- 10 min + 1 hr standing
- Cook
- 2 hr 5 min
- Serving size
- about 240 ml (1 cup)
Ingredients
- 720 ml (3 cups) water, divided
- about 360 g (2 cups) dried black-eyed peas
- 1 tsp low-sodium vegetable bouillon granules
- 480 ml (2 cups) canned unsalted tomatoes, crushed
- 1 large onion, finely chopped
- 2 celery stalks, finely chopped
- 3 tsp minced garlic
- 1/2 tsp dry mustard
- 1/4 tsp ground ginger
- 1/4 tsp cayenne pepper
- 1 bay leaf
- 30 g (1/2 cup) chopped parsley
Method
- Put the black-eyed peas in a saucepan with 480 ml (2 cups) of the water. Boil for 2 minutes, cover, take off the heat and leave to stand for 1 hour.
- Drain the peas and return them to the saucepan. Add the remaining water, bouillon, tomatoes, onion, celery, garlic, mustard, ginger, cayenne and bay leaf.
- Bring to a boil, then cover and simmer very gently for about 2 hours, stirring occasionally. Add a little water whenever needed to keep the peas just covered.
- Discard the bay leaf, transfer to a serving bowl and scatter over the parsley.
Cook’s tip
The quick-soak step shortens the long simmer and helps the peas cook more evenly. Keep the heat low enough that the liquid barely bubbles.
Variation
For a softer stew, cook 15 to 20 minutes longer and mash a small ladleful of peas back into the pot to thicken the broth naturally.
Nutrition per serving
Values reproduced from the supplied recipe document.
- Energy
- 168 kcal
- Protein
- 11 g
- Carbohydrate
- 31 g
- of which sugars
- 6 g
- Fat
- 1 g
- of which saturates
- 0 g
- Fiber
- 6 g
- Sodium
- 50 mg
Plant-based, high-fiber and low-sodium. The source notes that one serving provides 70% of the daily recommended folate amount.