Black-Eyed Peas – Taste of Morocco

Black-eye PeasThis Moroccan inspired dish is a delicious alternative to preparing black-eyed peas (also known as cowpeas) without pork for those seeking a healthier diet.  This is a great option for meatless meal days not only because it contains about 29% Daily Values of protein but is chock full of fiber (53% DV!), vitamins and minerals. Eat this hearty stew as a main dish with only 317 calories or half the portion for a side dish. Freeze leftovers in individual containers for office microwave lunches and quick meals.

Servings – 8

Ingredients:

  • 16 oz or 2 cups dried black eyed peas (cowpeas), soaked over night
  • 1 large red onion, sliced (14 to 16 oz)
  • 6 cloves of garlic, finely chopped
  • 2 medium carrots (4-5 oz)
  • 1 large bunch cilantro (4-5 oz)
  • 3 cups crushed tomatoes (28 oz can)
  • 1/3 cup uncooked quinoa (Can also use Brown Rice.)
  • 1  tablespoon salt – to taste
  • 1 tablespoon ground cumin – to taste
  • 1 tablespoon sweet paprika – to taste
  • 2 teaspoon ground ginger – to taste
  • 1/4 to 1/2 teaspoon cayenne – to taste
  • 1/4 cup olive oil
  • 4 – 4 1/2 cups water

Directions:
Drain and rinse soaked peas. In a large pot combine all ingredients with 4 cups of water. Bring to a boil and lower heat to a simmer for about an hour or more until peas are tender. Check a few times during cooking to add more water and adjust seasonings if necessary. It should be a thick stew like consistency.

Nutritional Facts:
Serving Size – 1-1/4 cups (12 0z)  – Calories 317, Calories from Fat 78 ;  Total Fat 8.6 g, 13%;  Saturated Fat 1.2 g, 6%; Cholesterol 0 mg, 0%; Sodium 1295 mg, 54%; Carbohydrate 49 g, 38%;  Fiber 13 g, 53%; *Added Sugar 0 g, 0%; Protein 14 g, 29%;

Whole Grains 23 g, 46%;

Omega 3 (Good Fats) .17 g, 15%; Omega 6

Vitamin A 822 IU, 16%; Vitamin C 20 mg, 34%; Calcium 94 mg, 9%; Iron 7 mg, 37%; Vitamin D ~ IU, ~%; Vitamin E 4 mg, 22%; Vitamin K 68 mcg, 85%; Thiamin .35 mg, 23%; Riboflavin .25 mg, 15%; Niacin 3 mg, 14%; Vitamin B6 .46 mg, 23%; Folate/Folic Acid 311 mcg, 78%; Vitamin B12 ~ mcg, ~%; Potassium 1096 mg, 31%; Phosphorus 317 mg, 32%; Magnesium 123 mg, 31%; Zinc 3 mg, 17%; Selenium 6 mcg, 8%; Manganese 1.3 mg, 65%;

Beta-carotene  2598 mcg, 14%;  Lycopene 21,585 mcg, 14%; Lutein/ Zeaxanthin.  389 mcg, 6%

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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