Food of the Week

Black Eyed Peas
  • High in Fiber which can alleviate constipation and the symptoms associated with IBS (irritable bowel syndrome)
  • The high fiber content in Black Eyed Peas also helps keep cholesterol from building up
  • Foods like these, which are high in fiber, keep us feeling full longer because our body digests them more slowly
  • Good source of potassium which our body needs to maintain a healthy blood pressure
  • Low in calories. A half cup has about 100 calories
  • Good source of protein, especially for vegetarians. Protein is necessary for many of the functions our body carries out every day and for the health of our skin, nails and hair
  • One cup of Black Eyed Peas has about 25% of the recommended daily value of iron

Fun Fact: Black Eyed Peas have been grown in Asia and India since
pre-historic times
Black-eyed Pea Chili with Quinoa and Corn
Black-eyed Pea Chili with Quinoa and Corn

Serves: 8
Ingredients
2 large onions, chopped (Use a food processor if you have one)
1 large red bell pepper, chopped
1 large green bell pepper, chopped
6 cloves garlic, minced
5 cups (24 ounces) fresh black-eyed peas, or 2 1/2 cups (1 pound) dried peas, soaked overnight and drained
6 cups vegetable broth
2 1/2 tablespoons mild chili powder
1 tablespoon cocoa powder
2 teaspoons ground cumin
2 teaspoons smoked paprika
1/4 to 1/2 teaspoon chipotle powder, red pepper, or hot smoked paprika (adjust to taste)
2 15-ounce cans diced tomatoes, with juice (fire-roasted preferred)
1 1/2 cups fresh or frozen corn
1/3 cup uncooked quinoa, rinsed
Salt and pepper to taste

Directions
Heat a large, non-stick Dutch oven or chili pot. [For the Instant Pot, press the Sauté button.] Add the onions and cook, stirring, until they soften, about 5 minutes. Add the bell peppers and cook for another 3 minutes. Add the garlic and cook for another minute.
Add the black-eyed peas, broth, and everything up through the tomatoes. Bring to a boil and cook for 5 minutes. Reduce the heat to low, cover, and simmer until the peas are tender. The time will vary depending on the age of the peas, but count on at least 75 minutes, and add more broth if it looks like it’s getting dry. [In the Instant Pot, stop the sautéing by pressing the Off button. Lock the lid in place and make sure the vent is set to pressure. Press Manual and use the minus button to set the time to 10 minutes. When the time is up and the pot chimes, press Off. Carefully turn the pressure release knob to steam, making sure your fingers are not above it.]
When the peas are tender, check the seasoning and add more to taste (this is a good time to increase the heat by adding more chipotle powder). Add the corn and quinoa and cook until the quinoa is tender, at least 20 minutes. (If the chili seems too “soupy,” uncover the pot; otherwise, keep it covered.) [In the IP, use the Sauté setting and adjust the heat to low by pressing the Adjust button. Keep the lid off.]
Add salt and pepper to taste.

Serving size: 1/8th of recipe
Calories: 309 Fat: 2.3g Carbohydrates: 58g Sugar: 10.8g
Sodium: 616mg Fiber: 10.6g Protein: 18g


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