Heart Healthy
This Simple Cooking with Heart, Southern-American salad has a little bit of everything: the protein power of black-eyed peas, the crunch of cucumbers, and the sweetness of bell peppers, all in a cumin-spiked dressing.
Print Recipe
Black-Eyed Pea Salad
-
Prep Time
10
-
Total Time
10
-
Servings
8
-
Serving Size:
1 cup
Ingredients
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1/4 cup canola oil -
1/4 cup red wine vinegar -
3/4 teaspoon cumin -
1/4 teaspoon garlic powder -
1/4 teaspoon salt -
1/8 teaspoon black pepper -
1 medium cucumber -
1 zucchini -
1 bell pepper -
2 medium tomatoes -
1/3 cup red onion -
15.5 ounces black-eyed peas -
15.5 ounces whole kernel corn
Directions
Tip: Click on step to mark as complete.
-
In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper. -
Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.
Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.
Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.
Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 170 | |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 4.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 78 mg | |
| Total Carbohydrate | 22 g | |
| Dietary Fiber | 4 g | |
| Sugars | 6 g | |
| Protein | 5 g | |
Dietary Exchanges
1 1/2 starch, 1 1/2 fat
-
Prep Time
10
-
Total Time
10
-
Servings
8
-
Serving Size:
1 cup
Ingredients
-
1/4 cup canola oil -
1/4 cup red wine vinegar -
3/4 teaspoon cumin -
1/4 teaspoon garlic powder -
1/4 teaspoon salt -
1/8 teaspoon black pepper -
1 medium cucumber -
1 zucchini -
1 bell pepper -
2 medium tomatoes -
1/3 cup red onion -
15.5 ounces black-eyed peas -
15.5 ounces whole kernel corn
Directions
Tip: Click on step to mark as complete.
-
In a large bowl, whisk together the oil, vinegar, cumin, garlic powder, salt, and pepper. -
Stir in the cucumber, zucchini, bell pepper, tomatoes, onion, black-eyed peas, and corn.
Cooking Tip: Draining and rinsing canned goods, including vegetables, beans, and legumes, helps remove any excess sodium.
Keep it Healthy: Legumes, such as black-eyed peas and beans (black, kidney, and cannellini, for example), add protein and fiber to a meal. Try adding them to soups, salads, and stews.
Tip: Want to make this side salad into a meal? Stir in 2 (8.8-ounce) packages of cooked brown rice. This whole grain will bump up the protein.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
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