Black-eyed Peas and Sweet Corn Salsa (Diabetic)

Ingredients:

1 cup dried black-eyed peas, picked over and rinsed, soaked overnight, and drained
3 cups water
1/2 teaspoon salt
1 tablespoon olive oil
1/2 yellow onion, chopped
1/2 green bell pepper (capsicum), seeded and chopped
1 cup fresh corn kernels, cut from about 2 ears of corn
1 tomato, seeded and diced
1 clove garlic, minced
Grated zest and juice of 1 lime
1 tablespoon white wine vinegar or sherry vinegar
3 tablespoons chopped fresh cilantro or fresh coriander
1/4 teaspoon freshly ground black pepper

Method:

In a large saucepan over high heat, combine the peas, water and 1/4 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the peas are tender, about 45 minutes. Drain the peas, rinse with cool water, drain again and transfer to a large bowl to cool.
In a large nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the onion and bell pepper and saute until softened, about 4 minutes. Add the corn, tomato and garlic and saute until the tomato is softened and the corn is tender-crisp, about 4 minutes.
Add the corn mixture to the peas along with the lime zest and juice, vinegar, cilantro, the remaining 1/4 teaspoon salt and the pepper. Toss to mix. Serve immediately, or cover and refrigerate for up to 2 days.

Helpful Hints:

Basics
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
Like other legumes — such as beans, lentils, peanuts, dried peas and soybeans —
black-eyed peas are high in complex carbohydrate and protein. Because of this, people with diabetes must count one serving as both a starch and a lean meat.
Serves 8
Nutritional Analysis
(per serving)
Calories
112
Monounsaturated fat
1 g
Protein
6 g
Cholesterol
0 mg
Carbohydrate
18 g
Sodium
298 mg
Total fat
2 g
Fiber
5 g
Saturated fat
< 1 g


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