Mediterranean Diet Refreshing Black-Eyed Pea Salad
Brighten up your table with this Mediterranean Diet Refreshing Black-Eyed Pea Salad—a vibrant, nutrient-packed dish that's perfect for summer dining or a wholesome year-round side. Featuring tender black-eyed peas mingled with juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, and tangy red onion, this salad is bursting with fresh flavors and textures. Infused with aromatic parsley, cooling mint, and a zesty lemon-cumin dressing crafted with extra virgin olive oil, every bite embodies the Mediterranean's love for healthy and invigorating meals. Ready in just 15 minutes with no cooking required, this easy-to-make salad is versatile—serve it chilled as a refreshing side or pair it with grilled protein for a light and balanced main course. Perfect for those following a plant-forward Mediterranean diet or anyone seeking a quick, wholesome recipe that's big on flavor!
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Recipe Information
Ingredients
- 2 cups canned black-eyed peas
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup parsley
- 2 tablespoons fresh mint
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic clove
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the black-eyed peas thoroughly to remove excess sodium if using canned.
Halve the cherry tomatoes and set them aside.
Peel and dice the cucumber into small cubes.
Deseed and chop the red bell pepper into small pieces.
Finely dice half of a medium red onion.
Roughly chop the parsley and fresh mint.
In a small bowl, whisk together the olive oil, freshly squeezed lemon juice, minced garlic clove, ground cumin, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the black-eyed peas, cherry tomatoes, cucumber, red bell pepper, diced onion, parsley, and mint.
Pour the dressing over the salad ingredients and toss gently to ensure everything is evenly coated.
Allow the salad to sit for at least 15 minutes before serving to let the flavors meld together.
Serve the salad chilled as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2078 mg | 90% | |
| Total Carbohydrate | 100.0 g | 36% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 23.8 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 340 mg | 26% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2403 mg | 51% | |
*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.
