BLACK-EYED Peas and Rice
BLACK-EYED Peas and Rice
INGREDIENTS
4 cups brown rice, cooked
1 cup (about 1 medium) yellow onion, chopped
1⁄2 cup celery, chopped
2 tsp (about 2 cloves) garlic, minced
1/3 cup low-sodium, fat-free broth, chicken or vegetable
2 (15 oz) cans black eyed peas, rinsed to reduce sodium
2 cups (14 1/2 oz can) diced tomatoes
1 cup water
1/4 tsp ground cumin
1/4 tsp cayenne pepper
1/4 cup fresh parsley, chopped (optional)
DIRECTIONS
Cook rice: In a medium saucepan, cook brown rice according to package directions to yield 4 cups, using water only (no butter or oil).
Soften vegetables: In large saucepan, add onions, celery, minced garlic, and broth. Cook over medium heat, stirring occasionally until onions begin to turn translucent, about 10 min.
Build the stew: Add black-eyed peas, diced tomatoes, water, cumin, and cayenne pepper. Stir to combine.
Boil and simmer: Turn heat to high. Bring mixture to a boil (large bubbles rapidly breaking the surface). Reduce to low heat. Cover with a lid and simmer (small bubbles gently breaking the surface) for 15 min.
Thicken stew: Remove lid on black-eyed peas and tomatoes. Simmer for about 5 min more, or until mixture reaches your desired thickness.
Serve: Once cooked, spoon rice into individual bowls. Top with bean mixture and garnish with chopped parsley (optional).
TIPS
Don’t like brown rice? Consider using a rice cooker or Instapot to cook your rice of choice, instead. This may change the nutrition values of the recipe.
Watching your sodium? Use diced tomatoes and canned black-eyed peas with no salt in the ingredients.
Nutrition per serving is for low-sodium, fat-free chicken broth only; values may change if using vegetable.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
