Low Sodium Refreshing Black-Eyed Pea Salad
Brighten up your plate with this Low Sodium Refreshing Black-Eyed Pea Salad, a vibrant and nutritious dish perfect for any meal. This heart-healthy recipe combines tender black-eyed peas with crisp red bell peppers, juicy cherry tomatoes, crunchy cucumber, and aromatic parsley, creating a delightful symphony of textures and flavors. Tossed in a tangy homemade dressing of olive oil, lemon juice, red wine vinegar, garlic, and a touch of black pepper, this salad is bursting with fresh, zesty notes without relying on extra salt. Ready in under 40 minutes, it’s an excellent choice for a light lunch or a colorful, crowd-pleasing side dish at picnics and gatherings. Low in sodium and packed with wholesome ingredients, this salad is as refreshing as it is nourishing—giving you a guilt-free way to enjoy bold flavors. Perfect served chilled or at room temperature, this recipe is sure to become a favorite for health-conscious eaters and salad enthusiasts alike!
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Recipe Information
Ingredients
- 1 cup dried black-eyed peas
- 4 cups water
- 1 medium, diced red bell pepper
- 1 medium, diced cucumber
- 1 cup, halved cherry tomatoes
- 0.5 small, diced red onion
- 0.5 cup, chopped fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 0.25 teaspoon freshly ground black pepper
- 1 minced garlic clove
Instructions
1. Rinse the dried black-eyed peas under cold water to remove any dust or debris.
2. In a medium-sized pot, combine the rinsed black-eyed peas and 4 cups of water. Bring to a boil over high heat.
3. Reduce the heat to low, cover, and simmer for 25-30 minutes or until the peas are tender. Be careful not to overcook them as they should hold their shape.
4. Once cooked, drain the black-eyed peas and run them under cold water to stop the cooking process. Allow them to cool completely.
5. In a large bowl, combine the cooled black-eyed peas, diced red bell pepper, cucumber, cherry tomatoes, red onion, and chopped parsley.
6. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, freshly ground black pepper, and minced garlic to create the dressing.
7. Pour the dressing over the salad ingredients and toss gently to combine, ensuring all the ingredients are well coated.
8. Allow the salad to sit for at least 10 minutes before serving to let the flavors meld together.
9. Serve the salad chilled or at room temperature. Enjoy your refreshing, low-sodium salad as a satisfying meal or a delightful side dish.
Nutrition Facts
Calories |
811 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 474 mg | 21% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 20.5 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 223 mg | 17% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1765 mg | 38% | |
*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.
