Black-eyed peas are a type of bean that is popular in Southern cooking. They have a mild, earthy flavor and can be prepared in many different ways. Black-eyed peas are often eaten on New Year’s Day for good luck, but are delicious to enjoy year-round.
What are black-eyed peas?
Black-eyed peas are a type of bean in the legume family. They are small, oval beans that are cream colored with a black dot or “eye” on them. Some common varieties of black-eyed peas include crowder peas, field peas, and cowpeas.
Black-eyed peas originated in Africa and were brought to the Americas during the slave trade. They became a staple food in the Southern United States. Today, they are still an important ingredient in soul food, Cajun, and Creole cuisines.
When dried, black-eyed peas are known as field peas. Fresh black-eyed peas that have not been dried are called crowder peas. The names can be used interchangeably when talking about preparing them.
Nutrition Facts
Black-eyed peas are highly nutritious. They are an excellent source of protein, fiber, iron, potassium, magnesium, zinc, folate, and vitamins A, C, K, and B6. Some of the key nutrients in a 1 cup serving of cooked black-eyed peas include:
- 180 calories
- 13 grams protein
- 4 grams fiber
- 37% daily value iron
- 28% daily value folate
The protein, fiber, and minerals like iron make black-eyed peas a very filling, energizing food. The folate is important for red blood cell production and growth.
Buying Black-Eyed Peas
Black-eyed peas can be purchased dried, canned, or fresh.
Dried
Dried black-eyed peas are the most widely available. They can be found in the bulk bins or packaged at most grocery stores. When buying dried black-eyed peas:
- Look for peas that are uniform in size and color
- Avoid peas with cracks, damage, or discoloration
- Store in an airtight container in a cool, dry place
Canned
Canned black-eyed peas are a quick and convenient option. Look for low sodium options to control the salt content. Drain and rinse them before using to remove excess salt and liquid.
Fresh
Fresh black-eyed peas can be found at farmers markets and specialty grocers when in season during the summer months. Choose peas that are firm and vibrant green. Use fresh black-eyed peas within a few days.
How to Cook Black-Eyed Peas
Black-eyed peas need to be soaked and cooked before eating. Here is an overview of cooking dried, canned, and fresh black-eyed peas:
Dried
Dried black-eyed peas need to be soaked before cooking to rehydrate them. There are two soaking methods:
- Overnight: Place peas in a bowl and cover with 2 inches of water. Let soak in the refrigerator 8-12 hours.
- Quick soak: Bring peas and 2 inches water to a boil in a pot. Remove from heat, cover, and let sit 1 hour.
After soaking, drain off the water. Give the peas a rinse. Place soaked peas in a pot and cover with fresh water by 2 inches. Bring to a boil, then reduce to a simmer. Cook 30-60 minutes until tender.
Canned
Canned black-eyed peas only need to be drained and rinsed before using. You can use them immediately in recipes or cook briefly to heat through.
Fresh
Fresh crowder peas can be cooked without soaking. Bring a pot of salted water to a boil. Add peas and cook 3-5 minutes until tender but still firm. Drain before using.
Tips for Cooking
- Add seasoning like onion, garlic, salt, and pepper to the cooking liquid for flavor.
- Acidic ingredients like tomatoes, vinegar, or citrus juice can prevent beans from becoming tender. Add toward the end.
- Gently simmer peas instead of boiling to prevent bursting skins.
- Undercooking is better than overcooking to maintain texture.
How to Eat Black-Eyed Peas
Black-eyed peas are extremely versatile. They can be eaten as a side dish, added to soups and stews, used in salads, or made into veggie burgers. Some popular ways to enjoy black-eyed peas include:
Hoppin’ John
This rice and peas dish is traditionally eaten on New Year’s Day in the South. It is made by simmering black-eyed peas with rice, onions, bell peppers, smoked pork, and seasoning.
Red Beans and Rice
In Louisiana, black-eyed peas are used to make the classic red beans and rice dish. The peas are simmered with onions, bell peppers, celery, garlic, and ham hocks and served over white rice.
Black-Eyed Pea Salad
Toss cooked black-eyed peas in a vinaigrette dressing with tomatoes, cucumber, bell pepper, red onion, and feta cheese for a flavorful salad.
Black-Eyed Pea Soup
Simmer black-eyed peas with onion, carrots, garlic, ham, and chicken broth. Blend half the mixture for a thick, creamy soup.
Black-Eyed Pea Burgers
Mash black-eyed peas and mix with breadcrumbs, onion, cilantro, egg, and seasoning to make delicious veggie burger patties.
Black-Eyed Pea Fritters
Make fritters by mixing mashed black-eyed peas with flour, scallions, egg, and baking powder then frying spoonfuls into patties.
Serving Tips
- Garnish black-eyed peas with scallions, diced onion, or chopped fresh herbs.
- Serve with hot sauce, barbecue sauce, or chimichurri for flavor.
- Squeeze fresh lemon or lime juice over peas for a burst of acidity.
- Pair black-eyed peas with rice, cornbread, or collard greens.
Storing Leftovers
Cooked black-eyed peas will keep for about 5 days stored in an airtight container in the refrigerator. The peas can also be frozen for longer storage. Place cooled peas in a freezer bag or container, removing as much air as possible before sealing. Frozen black-eyed peas will keep for 3-6 months.
To use frozen peas, move them to the refrigerator to thaw overnight before using. You can also quickly thaw in the microwave or by placing the bag in a bowl of hot water for 10 minutes.
Common Questions
Do you need to soak black-eyed peas?
Yes, dried black-eyed peas need to be soaked before cooking unless you are using the quick-soak method. Soaking rehydrates the peas so they cook evenly. Skipping soaking can lead to uneven cooking and hard peas.
Why do people eat black-eyed peas on New Year’s?
Eating black-eyed peas on New Year’s Day is considered good luck in the South. It is said to bring prosperity for the coming year because the peas resemble coins.
Can you substitute other beans for black-eyed peas?
You can substitute other beans like pinto beans, great northern beans, or kidney beans for black-eyed peas in most recipes. However, the flavor will not be the same.
Are black-eyed peas healthy?
Yes, black-eyed peas are an extremely healthy food! They are high in protein, fiber, iron, potassium, folate and many other essential vitamins and minerals.
Conclusion
Black-eyed peas are a nutritious staple ingredient in Southern cuisine. With their mild flavor and creamy texture when cooked, they can be transformed into anything from hearty stews to flavorful fritters. While typically eaten on New Year’s for good luck, their versatility makes them delicious any time of year. Following proper soaking and cooking techniques ensures tender, evenly cooked peas that hold their shape. When preparing recipes, seasoning with aromatics and acid provides wonderful flavor. Enjoy mouthwatering black-eyed peas in countless ways!