Keto Black-Eyed Peas Recipes: A Guide to Low-Carb Deliciousness

Black-eyed peas, traditionally a Southern staple and a symbol of good luck when eaten on New Year's Day, can be incorporated into a keto or low-carb diet with a little creativity. While beans are generally higher in carbohydrates, black-eyed peas have a relatively lower carb content compared to other legumes. This article explores various keto-friendly recipes and tips for enjoying black-eyed peas without compromising your dietary goals.

Understanding Black-Eyed Peas and Keto

One-third of a cup of canned black-eyed peas contains approximately 8 grams of net carbs. This makes them a viable option in moderation for those following a ketogenic lifestyle. The key is to balance the carb intake with other low-carb ingredients and mindful portion control.

Keto Black-Eyed Pea Salad

This vibrant and flavorful salad is a refreshing way to enjoy black-eyed peas. It combines the earthy taste of the beans with a medley of fresh vegetables and a zesty dressing.

Ingredients:

• Canned black-eyed peas, rinsed and drained
• Chopped red onion
• Chopped green onion
• Chopped red bell pepper
• Optional: Jalapeño pepper, finely chopped (for heat)
• Fresh parsley, chopped
• Fresh, ripe tomatoes, diced
• Your choice of vinegar (red wine vinegar, balsamic vinegar, or rice wine vinegar)

Instructions:

1. Combine the rinsed and drained black-eyed peas with the chopped vegetables in a bowl.
2. In a separate small bowl, whisk together your chosen vinegar and any desired seasonings (salt, pepper, herbs).
3. Pour the vinaigrette over the black-eyed pea mixture and toss gently to combine.
4. Chill in the refrigerator for 1-2 hours before serving to allow the flavors to meld.

This salad can be served as a side dish or a light main course. To enhance the flavor, consider adding a pinch of chili powder or other spices to the vinaigrette.

If you cannot find black-eyed peas, Pinkeye Purple Hull peas, also known as Southern Pink Lady peas, can be used as a substitute. Other alternatives include adzuki beans, chickpeas, or pinto beans.

Read also: Easy Low-Carb Cheese Crackers

Greek-Inspired Black-Eyed Pea Stew (Vegan & Keto-Friendly Adaptation)

This recipe infuses the traditional black-eyed peas dish with Greek flavors, creating a hearty and nutritious stew that can be adapted for a keto diet.

Key Adaptations for Keto:

• Reduce Carrots: Carrots, while nutritious, are relatively high in carbs. Use them sparingly or replace them with lower-carb vegetables like zucchini or bell peppers.
• Increase Healthy Fats: Incorporate more olive oil, a staple of the Mediterranean diet and a great source of healthy fats.
• Cauliflower Rice: Serve the stew over cauliflower rice instead of traditional rice or pasta to keep the carb count low.

Ingredients:

• Extra virgin olive oil
• Chopped onion
• Minced garlic
• Chopped green bell pepper
• Optional: Chopped carrots (use sparingly) or zucchini
• Canned diced tomatoes
• Water or vegetable broth
• Canned black-eyed peas, drained and rinsed
• Bay leaf
• Ground cumin
• Dried oregano
• Paprika
• Salt and pepper to taste
• Lemon juice
• Fresh parsley, chopped

Instructions:

1. Sauté the chopped onion, garlic, and bell pepper (and carrots or zucchini, if using) in olive oil until softened.
2. Add the canned diced tomatoes, water or vegetable broth, drained black-eyed peas, bay leaf, cumin, oregano, paprika, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 25-40 minutes, or until the flavors have melded.
4. Stir in lemon juice and fresh parsley before serving.
5. Serve over cauliflower rice for a keto-friendly meal.

Cauliflower and Black-Eyed Peas Curry (Low-Carb Vegan)

This curry recipe balances the carbs in black-eyed peas with low-carb vegetables like cauliflower and mushrooms, finished with creamy cashew or coconut milk.

Ingredients:

• 14 oz black eyed peas (canned, homecooked, or frozen)
• ½ medium onion, diced
• 1 medium tomato, diced
• 8 oz cremini or button mushrooms, quartered
• 1 tablespoon coconut oil
• 1 teaspoon cumin seeds
• 1 tablespoon ginger garlic paste
• ½ head cauliflower, separated into small florets
• ½ teaspoon cayenne
• ½ teaspoon turmeric
• ½ teaspoon paprika (optional, for color)
• ½ to 1 teaspoon garam masala
• 1 cup cashew milk or coconut milk

Instructions:

1. Blend tomatoes, onions, and one mushroom into a smooth paste.
2. Heat coconut oil in a saucepan, add cumin seeds until fragrant.
3. Add the tomato onion paste, cayenne, turmeric, and paprika (if using). Stir in ginger garlic paste. Cook until the liquid has evaporated and the paste darkens.
4. Add cauliflower florets and mushrooms. Mix well, add a dash of salt, cover, and cook over medium-low heat until vegetables are almost tender. Add a quarter cup of water if they begin to stick.
5. Add black eyed peas with two cups of the cooking stock or water. Stir well and bring to a boil.
6. Stir in coconut milk or cashew milk. Add salt to taste and garam masala.
7. Let the curry warm through, then turn off heat.
8. Serve with cauliflower rice for a low-carb option.

Southern-Style Keto Hoppin' John

Hoppin' John is a traditional Southern dish featuring black-eyed peas and rice, often eaten on New Year's Day for good luck. This recipe provides a keto-friendly twist on the classic.

Ingredients:

• Cauliflower rice
• Bacon slab, chopped (or pre-sliced bacon)
• Celery, thinly sliced
• Spinach
• Onion powder
• Pepper
• Paprika
• Red pepper flakes
• Thyme
• Garlic, minced
• Canned black-eyed peas
• Chicken broth
• Green onion, chopped (for garnish)
• Parsley, chopped (for garnish)

Instructions:

1. Cook the cauliflower rice in a pan until lightly browned. Stir in butter and set aside.
2. Cook chopped bacon in a wide pan until crisp.
3. Add celery and cook with a lid for 2-3 minutes over low heat.
4. Remove the lid and stir in spinach, onion powder, pepper, paprika, red pepper, thyme, garlic, and black-eyed peas. Cook until the spinach wilts.
5. Pour in chicken broth, cover, and simmer for at least 10 minutes.
6. Stir in the cooked cauliflower rice and simmer for another 10 minutes, or until the rice has absorbed the broth.
7. Serve garnished with green onion, parsley, or additional paprika and red pepper flakes.

Vegan Black-Eyed Peas (Keto Adaptation)

This recipe replicates the smoky, rich flavor of traditional black-eyed peas without using animal products.

Key Adaptations for Keto:

• Limit Onion and Bell Pepper: Use these aromatics in moderation, as they contain carbs.
• Focus on Flavor: Utilize smoked paprika, liquid smoke, and soy sauce to create a deep, savory flavor.

Ingredients:

• Oil
• Chopped onion (use sparingly)
• Chopped bell pepper (use sparingly)
• Minced jalapeño (optional)
• Minced celery
• Minced garlic
• Black-eyed peas (soaked and rinsed)
• Vegetable broth
• Bay leaf
• Smoked paprika
• Liquid smoke
• Soy sauce
• Pepper
• Cayenne pepper

Instructions:

1. Sauté the onion, bell pepper, jalapeño (if using), celery, and garlic in oil until the onion is translucent.
2. Add the black-eyed peas, vegetable broth, and bay leaf.
3. Cover and bring to a light boil. Reduce heat and simmer for about 40 minutes, or until the beans are tender and the broth has thickened.
4. Stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.
5. Remove from heat and let cool slightly before serving.

Instant Pot Instructions:

1. Sauté the onion, bell pepper, jalapeño, celery, and garlic in the Instant Pot.
2. Add the soaked black-eyed peas, enough vegetable broth to cover the beans (about 1 cm), and bay leaf.
3. Pressure cook on high for 10 minutes (or 35 minutes for un-soaked beans).
4. Let the Instant Pot natural pressure release for 5 minutes, then vent fully.
5. Stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.

Tips for Cooking Black-Eyed Peas

• Soaking: Soaking dry black-eyed peas for at least 6 hours (but no more than 10) before cooking helps to soften them and reduce cooking time.
• Seasoning: Black-eyed peas benefit from bold flavors. Salt, smoked paprika, liquid smoke, and other spices can enhance their taste.
• Cooking Time: Cook black-eyed peas until they are tender and creamy. The cooking time will vary depending on whether you are using canned, soaked, or un-soaked beans, and whether you are cooking them on the stovetop or in an Instant Pot.

Black-Eyed Peas and Glycemic Index

Black-eyed peas have a low glycemic index (GI) of 38, meaning they are digested and absorbed slowly, leading to a gradual increase in blood sugar levels. This makes them a more suitable choice for people with diabetes or those following a low-glycemic diet compared to high-GI foods like white bread.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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