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Black-Eyed Peas & Okra

July/August 2014

Your rating: None Average: 5 (3 votes)

This bean and okra recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender—not mushy—texture.


Black-Eyed Peas & Okra Recipe

Makes: 6 servings

Serving Size: about 3/4 cup

Active Time:

Total Time:

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, coarsely chopped
  • 1 large clove garlic, finely chopped
  • 3 cups low-sodium chicken broth
  • 2 small bay leaves, preferably fresh
  • 2 cups black-eyed peas, fresh or frozen (thawed)
  • 1 pound fresh okra, stem ends trimmed, cut into 1-inch pieces
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon cayenne pepper, or to taste

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring, 3 to 5 minutes. Add garlic; cook 1 minute. Add broth and bay leaves; bring to a boil. Stir in peas.
  2. Reduce heat; simmer, stirring occasionally, for 20 minutes. Add okra, salt, pepper and cayenne. Simmer until tender, about 15 minutes.

Nutrition

Per serving: 154 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 2 g total sugars; 9 g protein; 6 g fiber; 249 mg sodium; 362 mg potassium.

Nutrition Bonus: Vitamin C (32% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 1/2 vegetable, 1/2 lean meat, 1/2 fat


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