Black-Eyed Peas

According to the Diabetes Food Pyramid, diabetics should have 3 to 5 servings of vegetables per day. Vegetables don't just have to be a side dish, this black-eyed peas recipe makes an excellent vegetarian entrée. In order to make this diabetic dinner, you'll need the following ingredients:


  • 1 cup dried black-eyed peas
  • 2 tablespoons olive or canola oil
  • 2 each large onions and carrots, coarsely chopped
  • 4 stalks celery, coarsely chopped
  • 2 cloves garlic, finely chopped
  • 3 cups vegetable stock
  • 8 ounces each potatoes and turnips, peeled and cubed
  • 1/2 teaspoon each dried thyme and rosemary
  • 1/8 teaspoon each salt and pepper


Cooking technique: There are two ways to prepare black-eyed peas. You can slow cook them with vegetables or you can boil the peas until tender and add to pasta or rice dishes.

  1. Soak peas overnight. Drain. In a Dutch oven, heat oil and sautÈ onions, carrots, celery, and garlic for 5 to 8 minutes.
  2. Add 1 quart water and the stock to the Dutch oven with the peas, potatoes, turnips, and herbs. Bring the mixture to a boil and boil 10 minutes.
  3. Partially cover casserole and simmer 45 minutes or until peas are tender. Uncover, season with salt and pepper, and simmer about 10 minutes longer.

Nutrition per Serving:

  • Calories = 340
  • Total fat = 7g
  • Saturated fat = 1 g
  • Carbohydrate = 57 g
  • Protein = 15 g
  • Fiber = 18 g
  • Sodium = 154 mg