Healthy Black-Eyed Pea Salad

Eating Black-Eyed Peas on New Year’s Day is thought to bring prosperity and good luck in the year ahead.

Because it’s made with black-eyed peas and other veggies, this Healthy Black-Eyed Pea Salad is as nutritious as it is delicious and could just as easily be called Lucky Black-Eyed Pea Salad. Just one serving of my Healthy Black-Eyed Pea Salad is loaded with all things good for you including protein, iron, Vitamin A, potassium, folate and dietary fiber.

I don’t know about you but after the excesses of all of the rich food during the holidays, I’m ready for something lighter and healthier and this flavorful and colorful salad is just the ticket. And, because New Year’s Day is just about here, the timing couldn’t be more perfect! In the South, most southerners (including me) wouldn’t dream of starting off the New Year without a generous helping of black-eyed peas in one form or another.

You might notice that this Healthy Black-Eyed Pea Salad bears a striking resemblance to my Best Ever Easy Southern Caviar Dip and you are right. While my Southern Caviar Dip recipe uses fresh white acre peas, you could easily substitute black-eyed peas and vice versa. The only difference is the veggies and the dressing. My Caviar Dip could easily pass for a salad, and this Black-Eyed Pea Salad could just as easily be used as a dip. Both are very versatile!

If you like this recipe for Healthy Black-Eyed Pea Salad, you might also like these recipes: Southern Black Eyed Peas, Easy Southern Hoppin’ John, and Black Eyed Pea Hummus

How to make Healthy Black-Eyed Pea Salad! 

Combine the cooked and drained black-eyed peas, tomato, bell peppers, celery, jalapeno, onions, and parsley in a medium-size bowl and mix well. Set aside.

Combine the balsamic vinegar, olive oil, salt, and pepper in a small bowl and whisk until emulsified, or combine in a mason jar and shake well.

Pour over the black-eyed pea mixture and toss to combine.

Cover and refrigerate for at least 4 hours or overnight. Optional, before serving, squeeze the juice of 1/2 of a lime over the salad. Serve cold or at room temperature.

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Healthy Black-Eyed Pea Salad Recipe

Because it’s made with black-eyed peas and other veggies, this Healthy Black-Eyed Pea Salad is as nutritious as it is delicious and perfect for New Year's Day!

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Course

Salad

Cuisine

American, Southern

Prep Time

10 minutes

Cook Time

0 minutes

Passive Time

4 hours

Servings

6 servings MetricUS Imperial

Ingredients

• 3 cups cooked black-eyed peas *see notes
• 1 large tomato chopped
• 1 green bell pepper seeded and chopped
• 1 orange or yellow bell pepper seeded and chopped
• 1 stalk celery chopped
• 2 jalapeno peppers seeded and finely chopped
• 2 green onions or scallions just the white part finely chopped
• 2 Tbsp fresh parsley chopped
• 3 Tbsp balsamic vinegar
• 2 Tbsp extra virgin olive oil
• 1/2 tsp kosher salt
• 1/4 tsp ground black pepper
• Optional: juice of 1/2 of a lime

Course Salad Cuisine American, Southern Prep Time 10 minutes Cook Time 0 minutes Passive Time 4 hours Servings 6 servings MetricUS Imperial Ingredients 3 cups cooked black-eyed peas *see notes 1 large tomato chopped 1 green bell pepper seeded and chopped 1 orange or yellow bell pepper seeded and chopped 1 stalk celery chopped 2 jalapeno peppers seeded and finely chopped 2 green onions or scallions just the white part finely chopped 2 Tbsp fresh parsley chopped 3 Tbsp balsamic vinegar 2 Tbsp extra virgin olive oil 1/2 tsp kosher salt 1/4 tsp ground black pepper Optional: juice of 1/2 of a lime

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Instructions

1. Combine the black-eyed peas, tomato, bell peppers, celery, jalapeno, onions, and parsley in a medium-size bowl and mix well. Set aside.
2. Combine the balsamic vinegar, olive oil, salt, and pepper in a small bowl and whisk until emulsified, or combine in a mason jar and shake well.
3. Pour over the black-eyed pea mixture and toss to combine.
4. Cover and refrigerate for at least 4 hours or overnight. Optional, before serving, squeeze the juice of 1/2 of a lime over the salad. Serve cold or at room temperature.

Recipe Notes

*Canned black-eyed peas are too soft and mushy to be used in this recipe. Here is a link to my easy recipe for Southern Black Eyed Peas. 

Nutrition Facts

Healthy Black-Eyed Pea Salad Recipe

Amount Per Serving

Calories 125 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Polyunsaturated Fat 5g

Monounsaturated Fat 0.03g

Sodium 123mg 5%

Potassium 300mg 9%

Total Carbohydrates 16g 5%

Dietary Fiber 5g 20%

Sugars 4g

Protein 5g 10%

Vitamin A 28%

Vitamin C 108%

Calcium 3%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.