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Black-Eyed Pea & Artichoke Salad

:  The EatingWell Diet (2007), The EatingWell Healthy in a Hurry Cookbook (2006)

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Frozen artichoke hearts are great to have on hand for just this type of easy salad. If you can't find frozen, go for the canned variety but keep in mind that they do have added sodium. You can rinse them under cool water to remove some of the sodium.


Black-Eyed Pea & Artichoke Salad Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 9-ounce package frozen artichoke hearts, thawed
  • 2 15-ounce cans black-eyed peas, rinsed
  • 1/2 cup chopped red onion
  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon caraway seeds
  • Salt & freshly ground pepper, to taste

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Preparation

  1. Cut each artichoke in half. Combine with black-eyed peas, onion, vinegar, oil, Worcestershire sauce and caraway seeds. Season with salt and pepper.

Nutrition

Per serving: 167 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 8 g protein; 8 g fiber; 364 mg sodium; 379 mg potassium.

Nutrition Bonus: Folate (30% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Quick (total 30 min. or less)
Vegan
Type of Dish
Salad, side/appetizer
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
6
Main Ingredient
Beans/Legumes
Preparation/ Technique
No-cook
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
The EatingWell Diet (2007)
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