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These black-eyed peas are seasoned with mustard, ginger, cayenne pepper, onion, garlic and bay.

Serves 8

Black-eyed peas are an excellent source of folate. A single serving of this recipe provides 70% of the daily recommended amount.

In a medium saucepan over high heat, add 2 cups of the water and black-eyed peas. Bring to a boil for 2 minutes, cover, remove from heat and let stand for 1 hour.

Drain the water, leaving the peas in the saucepan. Add the remaining 1 cup of water, bouillon granules, tomatoes, onion, celery, garlic, mustard, ginger, cayenne pepper and bay leaf. Stir together and bring to a boil. Cover, reduce heat and simmer slowly for 2 hours, stirring occasionally. Add water as necessary to keep the peas covered with liquid.

Remove the bay leaf, pour into a serving bowl and garnish with parsley. Serve immediately.

• 3 cups water
• 2 cups dried black-eyed peas
• 1 teaspoon low-sodium vegetable-flavored bouillon granules
• 2 cups canned unsalted tomatoes, crushed
• 1 large onion, finely chopped
• 2 stalks celery, finely chopped
• 3 teaspoons minced garlic
• 1/2 teaspoon dry mustard
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cayenne pepper
• 1 bay leaf
• 1/2 cup chopped parsley

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving