Kale and black-eyed peas Kale and Black Eyed Peas

Makes 4 servings

This is an easy weeknight meal to enjoy on its own with some crusty whole-grain bread or add it to cooked whole-wheat pasta noodles for a great pasta idea.

Ingredients

  • 1 tbsp (15 mL) canola oil
  • 1 onion, chopped
  • 1/2 cup (125 mL) diced extra lean Canadian back bacon or Black Forest ham
  • 3 cloves garlic, minced
  • 1 bunch kale, stems removed and washed
  • 1/2 cup (125 mL) sodium reduced chicken or vegetable stock
  • 2 cups (500 mL) cooked black-eyed peas/beans*
  • Pepper to taste

Directions

  1. In large nonstick skillet heat oil over medium heat. Add onion, back bacon and garlic and cook, stirring for about 5 minutes or until onion is softened.
  2. Meanwhile, slice greens thinly and add to skillet and cook, stirring occasionally for 5 minutes. Add stock and cook for 5 minutes or until wilted and tender crisp. Add black-eyed peas and cook, stirring occasionally for about 5 minutes or until beans are warmed through.

*Tip: Use rehydrated black-eyed pea/beans or canned for the recipe. If using canned, be sure to drain and rinse the beans well before using.

For 2 cups (500 mL) of cooked beans, you will need one 19-oz/540 mL can.

Nutrition information per serving

  • Calories: 212
  • Protein: 14 g
  • Fat: 6 g
    • Saturated fat: 1 g
    • Cholesterol: 8 g
  • Carbohydrates: 29 g
    • Fibre: 5 g
  • Sodium: 329 mg
  • Potassium: 836 mg

Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.

Posted March 2008.