Black-eyed beans are wonderful as a soup and in this post, you will discover after trying this recipe it can be equally enjoyable as a cool bean salad.
This salad features black-eyed beans ( peas) a vegan’s delight, it is protein-packed without the meat and you will be glad to know an authentic Mediterranean diet recipe.
About Black-eyed Beans
Black-eyed beans ( peas) are incredibly good for you – as they are nutrient-dense packing plenty of protein and fibre. They also are a good source of micronutrients, including folate, copper iron and magnesium.
Black-eyed beans have a strong savoury flavour and are considered a staple in the Mediterranean Cuisine. Do not mistake them for black beans and you will find they taste distinctively different to black beans. Black-eyed beans are pale in colour with a distinguishing black mark that looks like an eye. Hence the name.
I would certainly recommend using dried beans rather than the tinned variety. In fact, I cannot be responsible for the taste of this salad if you do use tinned beans!
I use dried black-eyed beans soaked in water for 1 to 2 hours. Once they are soaked, they cook within 20-30 minutes. For the salad, I like the beans to still be a little firm, but soft on the inside rather than boiled to a mashed consistency.
One other benefit of using dried beans is one cup of dried beans will make approximately three cups of soaked beans. It is very economical.
Enjoying black-eyed beans as part of a balanced diet is an excellent way to keep your heart healthy and strong as it may help to reduce the risk factors of heart disease. An ever-prevalent problem in the modern world.
I make this salad recipe during summer as it is a delight and refreshing to your typical green salads. It has a high protein content – very filling, so you don’t have to worry about accompanying it with meat.
When boiling them, black-eyed beans give off an odour. Don’t be concerned, once your done boiling that odour disappears.
Other Healthy Bean Recipes
If you enjoy using Legumes in your everyday cooking, here is a list of healthy bean recipes for you to try. They include White beans, black-eyed beans and lentils.
- 1/2 cup dried beans
- 2 cups English spinach or finely chopped silverbeet.
- 1 small red onion finely chopped
- 1/4 cup spring onion finely chopped (optional)
- 1/2 cup finely chopped fresh herb mix ( parsley & dill )
- 1/4 cup pure extra virgin olive oil
- 1/4 cup fresh lemon juice
- salt & pepper to taste
Soak peas in water and ensure they are completely immersed in the water.
Immerse in the water, until the skin is starting to peel off. This should take 1 or 2 hours, it's ok to leave longer if you decide to do this while your out of the house. Leave in a cool place.
Strain and then boil for 20 minutes or until firm but tender.
Rinse the peas well and place in the fridge to cool while your chopping your greens.
Finely chop the remainder of the ingredients. It is important they are not coarse sized pieces.
Mix the peas and your chopped greens together.
Beat the dressing ingredients together with a fork as if your whisking until the ingredients turn into a whitish semi-glazed hue.
Add the dressing only when your ready to eat the salad.
You could prep the salad store in the fridge then mix in the dressing when your ready to eat.
Silverbeet was used in this particular occasion as I cook seasonally and this was prolific in my garden at the time. Feel free to use English spinach, finely chopped. I do have a personal preference to using silverbeet for this recipe.
It is important to note, to take the time to finely chop your herbs and greens rather than chopping coarsley as if you would for a stew.
Submit your review
Love having something simple and tasty to make that incorporates these beans.