Black-Eyed Peas & Okra

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This bean and okra recipe is a classic Southern side dish perfect for potlucks.

EatingWell Test Kitchen

Updated on August 6, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Cook Time:

15 mins

Additional Time:

35 mins

Total Time:

50 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Healthy Aging High-Fiber Gluten-Free Low-Calorie

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Ingredients

1 tablespoon extra-virgin olive oil
1 medium onion, coarsely chopped
1 large clove garlic, finely chopped
3 cups low-sodium chicken broth
2 small bay leaves, preferably fresh
2 cups black-eyed peas, fresh or frozen (thawed)
1 pound fresh okra, stem ends trimmed, cut into 1-inch pieces
½ teaspoon salt
½ teaspoon freshly ground pepper
¼ teaspoon cayenne pepper, or to taste

Directions

Heat oil in a large saucepan over medium heat. Add onion; cook, stirring, 3 to 5 minutes. Add garlic; cook 1 minute. Add broth and bay leaves; bring to a boil. Stir in peas.
Reduce heat; simmer, stirring occasionally, for 20 minutes. Add okra, salt, pepper and cayenne. Simmer until tender, about 15 minutes.

Equipment

Large saucepan

Frequently Asked Questions

Are black-eyed peas good for you?

Black-eyed peas are a type of legume. Legumes have a ton of nutritional and health benefits, starting by providing protein, fiber, vitamins, minerals and antioxidants. They rank low on the glycemic index and can help stabilize blood sugar. The fiber in legumes helps lower cholesterol and can improve gut health. Legumes have also been linked to lower disease risk, including cancer, cardiovascular disease and diabetes.
Is okra healthy?

Okra is an edible seed pod that is rich in several nutrients, including vitamin C, vitamin K, folate, magnesium and vitamin B6. It also provides a little boost of fiber and protein to help keep you full and satisfied. The antioxidants in okra can contribute to reduced inflammation in your body, as well as heart and brain health.
Is this recipe vegan?

Because we use chicken broth in this recipe, as is, it is not vegan. However, you could swap the chicken broth for vegetarian broth to make it vegan-friendly.
Can I use dried black-eyed peas?

You can use dried black-eyed peas, but you'll need to cook them first. You can cook dried black-eyed peas on the stovetop, in a pressure cooker or in a slow cooker. Just make sure to soak the dried black-eyed peas beforehand.
Can I use frozen okra instead of fresh?

Yes, you can use frozen okra here. Frozen okra is convenient and available all year round.
How do I prevent okra from overcooking?

Adding the okra toward the end of cooking guarantees a tender, not mushy, texture.

Additional reporting by Carrie Myers, M.S. and Jan Valdez

Originally appeared: EatingWell Magazine, July/August 2014

Nutrition Facts (per serving)

177	Calories
4g	Fat
27g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 3/4 cup
Calories 177
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 7g	24%
Total Sugars 2g
Protein 11g	22%
Total Fat 4g	5%
Saturated Fat 1g	3%
Vitamin A 574IU	11%
Vitamin C 19mg	21%
Folate 49mcg	12%
Sodium 253mg	11%
Calcium 93mg	7%
Iron 3mg	18%
Magnesium 47mg	11%
Potassium 362mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.