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Black-eyed Pea Salad – TypeFree Diabetes

Black-eyed Pea Salad

Black-eyed Pea Salad is low calorie, low fat, and delicious salad that can be eaten
as a snack. The black-eyed peas and vegetables will stay in your stomach a long
time a prevent you from feeling very hungry until your next meal. Try it –You’ll
like it!

Preparation Time: 9 hours, 15 minutes
Number of Servings: 6

Cups of Fruits and Vegetables Per Person:


  • 1-1/2 cup, water
  • 1 medium onion, cut in half
  • 1/2 tsp,
  • salt 1/2 tsp, cayenne pepper
  • 16 oz package, frozen black-eyed peas
  • 1/3 cup, red onion rings
  • 4 cups, leaf lettuce
  • 1/2 cup, chopped red bell pepper
  •  3 Tbsp, chopped parsley
  • 1/2 cup, red wine vinegar


  1. Combine water, onion, salt, cayenne pepper, and liquid smoke in a medium saucepan;
    bring to a boil.
  2. Add peas and return to a boil Cover, reduce heat, and simmer 40-45 minutes or until
    peas are tender.
  3. Remove and discard onion; drain well. Rinse with cold water, and drain again.
  4. Transfer to a medium bowl; set aside.
  5. Combine red pepper, parsley, vinegar, water, olive oil, salt, pepper, garlic, and
    hot sauce.
  6. Pour over peas, tossing gently to coat.
  7. Cover and refrigerate 8 hours, stirring occasionally.
  8. Add red onion just before serving.
  9. Serve over lettuce leaves on individual plates.

Nutrition Facts

Serving Size: 1/6 recipe

Amount Per Serving

Calories 120 Calories from Fat 15

% Daily Value (DV)*

Total Fat 2g 2%

  • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%

Sodium 430mg 18%

Total Carbohydrate 20g 7%

  •  Dietary Fiber 7g 24%
  • Sugars 5g

Protein 7g

Vitamins and Minerals
Vitamin A 30%

Vitamin C 60%

Calcium 6%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie

Diabetic Exchange**

Fruit: 0

Vegetables: 0

Meat: 0

Milk: 0

Fat: 0

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


Author Admin

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