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Black-Eyed Pea, Corn, and Rice Salad

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Black-Eyed Pea, Corn, and Rice Salad

This hearty no-cook main dish salad is packed with vegetables, whole grains and legumes, teeming with fiber. 

Ingredients

Servings   6  

  • 2 15-ounce cans no-salt-added black-eyed peas, rinsed and drained
  • 1 15.25-ounce can no-salt-added whole-kernel corn
  • 1 8.8-ounce pouch brown rice, cooked, or 1 cup instant brown rice, cooked without salt and margarine
  • 2 ribs of celery, chopped
  • 1 medium bell pepper, chopped
  • 1/4 cup chopped fresh parsley OR
  • 1 tablespoon dried parsley, crumbled
  • 2 tablespoons fresh lemon juice OR
  • 2 tablespoons any type of vinegar
  • 1 tablespoon extra-virgin olive, canola, or corn oil
  • 1 tablespoon water
  • 1/8 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, toss together the black-eyed peas, corn, rice, celery, and bell pepper.
  2. In a small bowl, whisk together the parsley, lemon juice, oil, water, and pepper.
  3. Pour the dressing over the salad, tossing to coat.

Cooking Tip:

Using your fingers, break up any clumps of rice before putting it into the bowl so it gets well coated with the dressing. 

Nutrition Facts

Black-Eyed Pea, Corn, and Rice Salad

CaloriesCalories

231 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.45

Nutrition Facts

Calories 231
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 62 mg
Total Carbohydrate 41 g
Dietary Fiber 7 g
Sugars 6 g
Protein 10 g

 

This hearty no-cook main dish salad is packed with vegetables, whole grains and legumes, teeming with fiber. 

Nutrition Facts

Black-Eyed Pea, Corn, and Rice Salad

CaloriesCalories

231 Per Serving

ProteinProtein

10g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$1.45
×
Calories 231
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 62 mg
Total Carbohydrate 41 g
Dietary Fiber 7 g
Sugars 6 g
Protein 10 g

Ingredients

Servings   6  

  • 2 15-ounce cans no-salt-added black-eyed peas, rinsed and drained
  • 1 15.25-ounce can no-salt-added whole-kernel corn
  • 1 8.8-ounce pouch brown rice, cooked, or 1 cup instant brown rice, cooked without salt and margarine
  • 2 ribs of celery, chopped
  • 1 medium bell pepper, chopped
  • 1/4 cup chopped fresh parsley OR
  • 1 tablespoon dried parsley, crumbled
  • 2 tablespoons fresh lemon juice OR
  • 2 tablespoons any type of vinegar
  • 1 tablespoon extra-virgin olive, canola, or corn oil
  • 1 tablespoon water
  • 1/8 teaspoon pepper

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, toss together the black-eyed peas, corn, rice, celery, and bell pepper.
  2. In a small bowl, whisk together the parsley, lemon juice, oil, water, and pepper.
  3. Pour the dressing over the salad, tossing to coat.

Cooking Tip:

Using your fingers, break up any clumps of rice before putting it into the bowl so it gets well coated with the dressing. 

 

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