Black-Eyed Peas With Onions and Spinach

Have you ever cooked black-eyed peas? They are flavorful, creamy, and easy to make.

If you are looking for ways to increase your fiber intake, beans may be a logical solution. With just 80 calories and zero cholesterol, a cup of cooked black-eyed peas provides over 8 grams of fiber as well as many valuable nutrients and some protein. (other beans contain up to 15 grams of fiber)

Did you know that a "High fiber intake is associated with decreased cancer risk, specifically colon and breast cancers, as well as lower risk of ulcerative colitis, Crohn’s disease, constipation and diverticulitis"(source). 

Fiber adds to a healthy lifestyle (always check with your own doctor before making dietary changes). 

Meat, fish, chicken, cheese, and eggs contain ZERO fiber. Yup!     You get NO fiber from animal foods! A slice of whole wheat bread usually only contains a mere 2 grams of fiber.

According to the Mayo Clinic website, It is suggested that the daily requirements for fiber for an average woman is 21-25 grams per day while a man is 30-38 grams per day. Only plant-based foods provide fiber!

This interesting plant-based recipe for black-eyed peas is easy, delicious, and nutritious.

I often overlook using this healthy bean in my menus because it doesn't usually appeal to me. That's why I was surprised how much I enjoyed the recipe that my sister-in law made as part of our holiday meal. 

Why black eyed peas for this holiday? 

Black-eyed peas are associated with good luck and prosperity in many cultures. Egyptian, Syrian, and many Sephardic Jews include this pea/bean as one of their 7 symbolic foods for the New Year holiday meal (read more about the symbolic foods here).

This simple plant-based recipe calls for using cooked black-eyed peas. I used canned black-eyed peas, but of course you can cook your own dried blackened peas as you would any dried bean. 

The Instant Pot or any pressure cooker is perfect for cooking these beans (they are not actually peas) from start to finish in less than 30 minutes. ( See instructions below for cooking dried black eyed peas in the pressure cooker)

Recipe using canned black eyed peas

Ingredients:

2 cans of black eyed peas, drained

2 cups of chopped onion

2 cups of spinach

1/2 cup of vegetable broth for sautéing the onion

Salt 

Cracked Pepper 

Directions: 

Sautee the onions in the vegetable broth on a low flame. When the onions are translucent (about 5 minutes) add the black eyed peas and cook until they become hot- about 5 minutes, stirring to prevent burning. Add the fresh spinach, turn off the heat, put on the lid, and allow the spinach to wilt for 1 minute and then stir well. Season with salt and pepper.

 

Directions: To cook dried black eyed peas in the Instant Pot

1.5 cups of dried black eyed peas, washed well and drained 

2.5 cups of water or vegetable broth for more flavor

*If using water, add 2 bay leaves while cooking. Remove bay leaves before eating and serving.

Pressure cook for 14 minutes. Then allow to sit for an additional 10 minutes before releasing the steam. 

(Follow the Instant Pot or manufacturer's instructions for carefully releasing the steam).

*If using water instead of broth to cook the beans- add 2 bay leaves, salt and pepper for a little more flavor. Remove bay leaves after cooking and before eating. 

NOTES: 

The Internet spells it Black-Eyed Peas while the can spells it Blackeye peas.. ??