Black-Eyed Pea Salad
Black-Eyed Pea Salad is a refreshing, protein-packed salad typically made with cooked black-eyed peas, fresh vegetables like tomatoes, onions, and bell peppers, and a bright vinaigrette dressing. It is a staple in Southern American cuisine, particularly popular during New Year's celebrations for its symbolic association with good luck and prosperity.
🍽️ Nutrition at a glance
This salad is a high-protein, high-fiber dish with a moderate amount of carbohydrates and very low fat, providing a substantial amount of plant-based protein, folate, and iron. A typical serving contains approximately 150-200 calories, making it a nutritious and filling option.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 13 g |
| Carbs | 35 g |
| Fat | 2 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Iron | 4.5 mg |
| Folate | 350 µg |
| Magnesium | 80 mg |
| Potassium | 500 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.5 mg |
| Phosphorus | 200 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, eating black-eyed peas on New Year's Day is a cherished tradition in the Southern U.S., believed to bring good fortune for the coming year. Nutritionally, the combination of black-eyed peas with acidic ingredients like tomatoes or vinegar in the salad can enhance the absorption of iron from the peas.
