By: Esther Vasa
Black-Eyed Peas are low in fat and high in quality protein. The soluble fiber in these peas helps reduce LDL cholesterol without compromising on HDL. The insoluble fiber helps in combating constipation, colon cancer, and other digestive tract related problems. The phytochemicals, lignans, flavonoids and phytosterols present in these beans may help in prevention of osteoporosis and reduce the risk of heart disease. Being a vegetarian, I find this as one great food source to get a rich supply of nutrients.
NOTE:
If you have problem with gas when you ingest beans or peas, due to the presence of indigestible carbohydrates, take it slowly and have them during the day or when you are sure to get some exercise.
Asparagus is an impressive source of folate. It also provides vitamin C, beta-carotene and vitamin E. Folate is vital to tissue growth and thus plays a role in the prevention of certain birth defects. Folate may also help prevent cancer of the cervix, and is one of the three B-vitamins that also helps in fighting heart disease!
Ingredients:
For Cooking Black-Eyed Peas
Dried Black-Eyed Peas - 1 cup
Water - 1 cup if you are going to pressure cook. You may need more if you are going to use a crockpot or a saucepan to cook black-eyed peas
Cumin Powder - 1/8th tsp
Bay Leaves - 2
Turmeric - 1 tsp
Himalayan Salt to taste
Turmeric - 1 tsp
Himalayan Salt to taste
For Salad
Asparagus Sticks - 2 (finely diced)
Onion - 1 (finely diced)
Crushed Garlic - 1/2 tsp or sprinkle garlic powder generously like I did
Crushed Garlic - 1/2 tsp or sprinkle garlic powder generously like I did
Cilantro or Parsley - 1/4th cup (chopped finely)
Cayenne Pepper - a pinch (optional)
Cayenne Pepper - a pinch (optional)
Fresh or Dried Grated Coconut - 1 tsp
Freshly Squeezed Lime Juice - 2 tsp
You can add any other vegetables you like.
Preparation:
- Soak black-eyed peas overnight in about 4 cups of pure water. If you like, you may sprout them. They sprout in about a day or two. They may take an additional time to sprout during winter months.
- Cook the black-eyed peas along with all the ingredients listed for boiling black-eyed peas. I pressure cooked them and it took about 15 minutes for me. They were nice and easily mashable by then. If you are cooking them using a crockpot or just any saucepan, make sure you test them for "cookedness" by mashing them.
- Mash the beans and transfer them into a mixing bowl.
- Add the ingredients listed for the salad.
- Mix well and enjoy this delicious treat!
Suggested Variations
- If you do not want to use black-eyed beans, you can simply use avocado or steamed cauliflower. Just make sure you mash up the cauliflower.
- Instead of black-eyed peas, you may use, No-Guilt Mashed Potatoes.
