Greek-Style Marinated Black Eyed Peas Recipe

marinated black-eyed peas
Kristy Del Coro, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 288
Fat 13g
Carbs 32g
Protein 12g
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Nutrition Facts
Servings: 4 (about 1 cup each)
Amount per serving  
Calories 288
% Daily Value*
Total Fat 13g 17%
Saturated Fat 3g 15%
Cholesterol 8mg 3%
Sodium 241mg 10%
Total Carbohydrate 32g 12%
Dietary Fiber 8g 29%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 12g  
Vitamin D 0mcg 0%
Calcium 86mg 7%
Iron 3mg 17%
Potassium 525mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 15 min
Prep 10 min, Cook 5 min
Servings 4 (about 1 cup each)

I'm going back to my roots with this Greek-inspired recipe for black-eyed peas, otherwise known as mavromatika. This is a no-fuss dish with minimal prep and only gets better each day as it marinates so is perfect to make in larger quantities and eat throughout the week.

The dish is a great side dish or can be added to a more traditional leafy green salad or grain bowl for extra fiber and plant-based protein. The fiber and protein count make it perfect for a diabetes-friendly diet, as they help prevent drastic blood sugar spikes.

Ingredients

  • 3 cups canned black-eyed peas, unsalted, drained, and rinsed well
  • 2 tablespoons finely chopped fresh dill
  • 2 tablespoons finely chopped fresh parsley
  • 1 clove garlic, crushed with garlic press or very finely minced
  • 1/4 cup sliced scallion, preferably bottoms only (about 1/2 small bunch)
  • 3 tablespoon red wine vinegar
  • 3 tablespoon extra virgin olive oil
  • 1/4 teaspoon fine sea salt
  • pinch of ground black pepper
  • 1/4 cup crumbled feta

Preparation

1. Combine all ingredients except for feta cheese in medium bowl and mix gently to combine. 

2. Divide into four bowls and top with crumbled feta (1 tablespoon per serving).

3. Refrigerate any remaining leftovers for up to one week.

Ingredient Variations and Substitutions

The feta can easily be omitted for a vegan or lactose-free dish. 

Although traditionally black-eyed peas are used, this dish can be made with many other types of beans such as white beans, kidney beans, or chickpeas.

Another acidic vinegar such as white wine vinegar can be used in place of red wine vinegar but a sweeter vinegar like balsamic vinegar would significantly change the flavor.

More or less garlic can be used based on your taste preference, but keep in mind that raw garlic becomes more intense as it marinates.

Cooking and Serving Tips

Instead of canned, you can cook beans from dry until tender and not mushy.

This dish can be eaten at room temperature immediately after mixing or cold if made in advance. Remember to mix again before serving so that beans are well coated with the dressing and herbs.

Keep in mind that there will be extra oil and vinegar at the bottom of the bowl as the beans marinate, so you may want to use a slotted spoon when serving or use a regular spoon and add it all to a salad—the extra marinade can act as a yummy vinaigrette!

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