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    Grits and Pinecones » Recipes » Salads » Healthy Black-Eyed Pea Salad

    Healthy Black-Eyed Pea Salad

    December 26, 2017 by Sharon Rigsby, Updated June 20, 2020 2 Comments

    Jump to Recipe Print Recipe
    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.

    Healthy Blach-Eyed-Pea-Salad ready to serve along with corn muffins

    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!

    Best Ever Easy Southern Caviar Dip

    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.

    Black-Eyed Peas, peppers, parsley and jalapeno all chopped up for Healthy Black Eyed Pea Salad

    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.

    Healthy Black Eyed Pea Salad ready to eat with corn muffins

    If you liked the recipe above, please consider rating it and leaving a comment below. Also, follow me on Pinterest, Facebook, and Instagram. And finally, to be the first to receive notifications of new posts by email, enter your email address in the Subscribe box. Thank you so much for visiting Grits and Pinecones!

    Healthy Blach-Eyed-Pea-Salad ready to serve along with corn muffins
    Print Pin
    4.67 from 6 votes

    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!
    Course Salad
    Cuisine American, Southern
    Prep Time 10 minutes
    Total Time 4 hours 10 minutes
    Servings 6 servings
    Calories 125kcal
    Author Sharon Rigsby

    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

    Instructions

    • Combine the 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.

    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

    Calories: 125kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 0.03g | Sodium: 123mg | Potassium: 300mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1400IU | Vitamin C: 89.1mg | Calcium: 30mg | Iron: 2mg
    Tried this recipe?Please leave a comment below and/or give this recipe a rating. On Instagram? Take a picture and tag @gritsandpinecones or #gritsandpinecones!
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    Reader Interactions

    Comments

    1. Daniel Bowman

      December 28, 2017 at 12:13 pm

      Sharon,
      As a newer resident in NW Florida I have enjoyed your column in The Tallahassee Democrat often using some of your suggestions as I veganized them for myself. I was thrilled to see this black-eyed peas Lucky Salad for New Years which I can make as it is naturally vegan.

      I hope to see more vegan friendly ideas from you in 2018. Do it for the animals, or do it for the planet or simply do it for your and everyone’s health.

      Wishing you a beautiful new year.

      Sincerely,
      Dan

      Reply
      • Gritsandpinecones

        December 28, 2017 at 12:30 pm

        Hi Dan, thank you so much for your kind comments and I hope you enjoy the Black-Eyed Pea salad!
        All my best and Happy New Year!
        Sharon

        Reply

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    Sharon Rigsby, blogger at GritsandPinecones.com

    Hello, I'm Sharon Rigsby, blogger, recipe developer, videographer, and photographer for Grits and Pinecones®. I have well over 50 years of experience in the kitchen, and there is nothing I like better than developing and reimagining recipes for my family, friends, and you!

    More about me →

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