Recipe: Black-Eyed Pea Salad

This recipe for black-eyed pea salad is a delightful choice for lunch or a summer evening meal. Its heart healthy and packed with protein. This has the ability to lower blood pressure as well as cholesterol, while tasting great in the process.

About this recipe:

This amazing salad is perfect for lunch, or a summer meal.  The black-eyed pea (bean) is a tremendously healthy legume.  We now know that inflammation is at the root most diseases.  Having a diet rich in anti-inflammatory food is crucial to fighting chronic inflammation and disease.  The black eyed pea is a wonderful way to do just that, and this tasty recipe will certainly be something that you can enjoy many times over.

Some of the amazing benefits of black-eyed peas include:

  • improved digestion
  • high in fiber
  • lowers cholesterol
  • lowers blood pressure
  • prevents anemia
  • increases your folate intake
  • increases skin and eye health

This is such a great recipe not only for its fantastic health benefits but it tastes amazing too.  Brought to us by the IIN community where we believe that nutrition is both on and off the plate this is a perfect choice to put on the plate.

Health Benefits:

Antioxidant, Anti inflammatory, Anti Cancer, Anti Aging, Healthy Fats, Low Carb, Nutrient Dense "Superfood", Supports Healthy Immune System, Supports Gut Health, Supports Brain Function, Supports Detoxification

Servings: 4

Prep Level: Food Enthusiast

Prep Time: 50 minutes

Some advanced preparation is required for this recipe.

Special Diet Friendly:

Sugar Free yes
Gluten Free yes
Egg Free yes
Dairy Free yes
Vegetarian yes
Vegan yes
Diabetic Friendly yes


  • 1 cup black-eyed peas
  • 2-3 cups water
  • 1 tbsp whole grain or Dijon mustard
  • juice of 1/2 lime
  • 1 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1/3 cup sun-dried tomatoes, finely chopped
  • 1/4 cup parsley, diced
  • 1/2 tsp sea salt, or more to taste
  • lettuce, arugula or spinach leaves


  1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.
  2. Rinse and drain beans.
  3. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.
  4. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.
  5. In a large bowl, combine the beans, sun-dried tomatoes, and parsley.
  6. Pour some of the dressing over the beans (about half) and mix well.
  7. Add more dressing and/or sea salt to taste.
  8. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.
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