Healthy Hoppin John
Start your year off right with this Healthy Hoppin’ John—a wholesome twist on the Southern classic that’s bursting with flavor and packed with nutritious ingredients. This hearty one-pot dish features tender black-eyed peas, vibrant veggies like celery, bell peppers, and tomatoes, and fluffy brown rice, all simmered in a smoky blend of paprika, thyme, and cumin. With just 15 minutes of prep and 30 minutes of cooking time, it’s a quick, satisfying meal perfect for busy weeknights or a festive New Year’s Day tradition. Garnish with fresh parsley and green onions for a pop of brightness, and enjoy a dish that’s as wholesome as it is delicious. This recipe is low in sodium, fiber-rich, and easily adaptable for vegetarian or vegan diets, making it a health-conscious comfort food the whole family will love. Keywords: Healthy Hoppin' John, black-eyed peas recipe, easy weeknight dinner, Southern recipes, nutritious one-pot meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 celery stalks, diced
- 1 medium green bell pepper, diced
- 3 garlic cloves, minced
- 3 cups black-eyed peas, cooked and drained (or canned, rinsed)
- 2 cups low-sodium chicken or vegetable broth
- 1 can (14.5 ounces) diced tomatoes, no salt added (with juices)
- 3 cups brown rice, cooked
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 0.5 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.5 teaspoon kosher salt (adjust to taste)
- 2 tablespoons chopped fresh parsley, for garnish
- 2 green onions, sliced, for garnish
Instructions
Heat the olive oil in a large skillet or Dutch oven over medium heat.
Add the diced onion, celery, and green bell pepper to the skillet. Sauté for 5 minutes, or until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.
Add the cooked black-eyed peas, chicken or vegetable broth, and diced tomatoes (including their juices) to the skillet.
Season the mixture with smoked paprika, dried thyme, ground cumin, black pepper, and salt. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 15 minutes to allow the flavors to meld.
Stir in the cooked brown rice and cook for another 5-7 minutes, or until the rice is heated through.
Taste and adjust the seasonings as needed, adding more salt or spices to your preference.
Serve the Hoppin' John warm, garnished with fresh parsley and sliced green onions.
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 685 mg | 30% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 7.9 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 728 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
