Recipe by Ann Dunaway Teh, MS, RD, LD
Ann is born and raised in Marietta, Georgia, and has created healthier versions of many of her family’s traditional Southern foods.
~ 1-15 oz can of no salt added black-eyed peas, drained
~ ¾ cup frozen corn
~ 1 medium tomato, diced
~ ½ red bell pepper, diced
~ ½ green bell pepper, diced
~ ½ Vidalia onion, diced
~ 1 medium jalapeño, minced (remove seeds and white membrane from jalapeño to reduce the level of spice to your liking)
~ 1 Tbsp regular Dijon mustard
~ ¼ cup vinegar
~ ½ cup olive oil
~ 1 tsp Italian seasoning
~ ¼ Tbsp black pepper, ground
~ ½ tsp onion powder
~ ½ tsp garlic powder
1. In a medium bowl, combine the black-eye peas, corn, tomato, bell peppers, onion and jalapeño.
2. In a small bowl, whisk together the mustard and vinegar. Slowly whisk in the olive oil. Add the Italian seasoning, black pepper, onion powder and garlic powder and whisk until well combined.
3. Add the dressing to the dip and toss to combine. Serve immediately or chill in refrigerator. May be made 1 day in advance.
Aim for 25 grams of fiber per day: Diets high in fiber help to lower blood cholesterol levels, aid in maintaining a healthy weight and helps to control blood sugar levels. Beans and peas are a great way to increase your intake of fiber. If you choose to eat canned beans, rinse the beans under cold water to reduce the amount of sodium.
Money-saving tip: Eat 2-3 vegetarian meals per week using beans. Beans are inexpensive and filling!
Georgia State History Fact: Black-eyed peas are thought to have been introduced to Georgia and the South by African slaves.