Black-Eyed Peas & Okra
From EatingWell: July/August 2014
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.
- 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
- 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.
- Reduce heat; simmer, stirring occasionally, for 20 minutes. Add okra, salt, pepper and cayenne. Simmer until tender, about 15 minutes.
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
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Type of Dish
- Side dish, vegetable
- Ease of Preparation
- Main Ingredient
- July/August 2014