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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
The kombu helps to soften the skin of the beans, therefore making them more digestible.
Diet Type: Low Carbohydrate
Ingredients:
  • 1 cup dried Black Eyed Peas
  • 5 cups water
  • 4 scallions, chopped
  • 1/3 cup Sun Dried Tomatoes
  • 1/4 cup parsley, chopped
  • 2 tablespoons Dijon-style mustard
  • 1 tablespoon lemon juice
  • 4 tablespoons Balsamic Vinegar
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon salt
  • black pepper to taste
  • 1 tablespoon Tamari
  • 3-6" piece Kombu
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    Drain the beans. Combine beans with the water and Kombu and bring to a boil. Skim off any foam that rises to the surface and cook, covered, over low heat, until tender but not mushy, about 45 minutes. Drain and cool beans to room temperature. Vinaigrette: Place all the Vinaigrette ingredients (from mustard to Tamari) in a screw-top jar and shake to blend well. Combine the tomatoes with the scallions and parsley in a large serving bowl. Add the cooled beans to the serving bowl. Toss gently with the dressing. Taste and correct the seasoning. Marinate for 1 hour before serving. Serve at room temperature.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 177
    Calories from Fat 126
     % Daily Value*
    Total Fat 14g22%
      Saturated Fat 2g10%
      Mono Fat 10g 
    Sodium 1024mg43%
    Total Carbs 12g4%
      Dietary Fiber 3g12%
    Protein 3g 
    Iron10%
    Calcium7%
    Vitamin B-65%
    Vitamin C12%
    Vitamin E10%
    Vitamin A6%
    Selenium7%
    Manganese20%
    Copper10%
    Zinc5%
    Pantothenic acid2%
    Niacin6%
    Riboflavin6%
    Thiamin7%
    Folate19%
    Potassium11%
    Phosphorus5%
    Magnesium10%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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