According to the Diabetes Food Pyramid, diabetics should have 3 to 5 servings of vegetables per day. Vegetables don’t just have to be a side dish, this black-eyed peas recipe makes an excellent vegetarian entrée. In order to make this diabetic dinner, you’ll need the following ingredients:
- 1 cup dried black-eyed peas
- 2 tablespoons olive or canola oil
- 2 each large onions and carrots, coarsely chopped
- 4 stalks celery, coarsely chopped
- 2 cloves garlic, finely chopped
- 3 cups vegetable stock
- 8 ounces each potatoes and turnips, peeled and cubed
- 1/2 teaspoon each dried thyme and rosemary
- 1/8 teaspoon each salt and pepper
Cooking technique: There are two ways to prepare black-eyed peas. You can slow cook them with vegetables or you can boil the peas until tender and add to pasta or rice dishes.
- Soak peas overnight. Drain. In a Dutch oven, heat oil and sautÈ onions, carrots, celery, and garlic for 5 to 8 minutes.
- Add 1 quart water and the stock to the Dutch oven with the peas, potatoes, turnips, and herbs. Bring the mixture to a boil and boil 10 minutes.
- Partially cover casserole and simmer 45 minutes or until peas are tender. Uncover, season with salt and pepper, and simmer about 10 minutes longer.
Nutrition per Serving:
- Calories = 340
- Total fat = 7g
- Saturated fat = 1 g
- Carbohydrate = 57 g
- Protein = 15 g
- Fiber = 18 g
- Sodium = 154 mg