Confetti Black-Eyed Pea & Brown Rice Salad for Good Fortune and Health

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According to tradition in the South, the first food you should eat on New Year’s Day should be black-eyed peas for luck and prosperity. We think this confetti black-eyed pea with rice salad will help you ring in a year of good health, too. It’s a plant-based dish that’s also gluten-free and allergy-friendly. The recipe is so well-balanced and such a good source of fiber and protein that you can enjoy it as a light main or a hearty side.

Confetti Black-Eyed Pea and Brown Rice Salad Recipe - Plant-Based, Vegan, Gluten-Free, and Allergy-Friendly Recipe from the American Heart Association

Confetti Black-Eyed Pea & Brown Rice Salad for Good Fortune and Health

This plant-based recipe keeps things very clean and simple. It’s a nutritious blend of whole grains, black-eyed peas, and vegetables with just a splash of olive oil. It’s a great option for just about anyone, including those on heavily restricted diets. But I do have a few tips to make this confetti black eyed-pea salad your own.

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Tips for Seasoning this Plant-Based Rice Salad

  • Salt – If you aren’t on a strict low-sodium diet, I recommend adding a little salt, to taste. You can start with just 1/8 teaspoon and add more as desired.
  • Salt-Free Seasoning – If you must stick to a relatively salt-free diet, you can still season with your favorite salt-free seasoning for a different flavor.
  • Spices – Don’t be afraid to consult your spice rack when tossing this recipe together. We love the basics, like garlic powder and onion powder, in plant-based dishes like this. But you might like some smoked paprika, chili powder, or other seasoning.
  • Hot Sauce – A few drops of Cholula or a squirt of sriracha would add a nice kick!
  • Vinaigrette – You can omit the oil and water, and drizzle in your favorite dairy-free vinaigrette, if preferred. Vogue Vinaigrette is a popular brand that’s made without added sugars, and so is Tessame’s.
  • Olive Oil – The recipe uses part extra-virgin olive oil, part water, to keep it low fat. If you prefer to add more richness to your diet, use 2 tablespoons extra-virgin olive oil and omit the water.

Confetti Black-Eyed Pea and Brown Rice Salad Recipe - Plant-Based, Vegan, Gluten-Free, and Allergy-Friendly Recipe from the American Heart AssociationThis plant-based black-eyed pea and brown rice salad recipe with photo was shared with us by Aramark’s wellness blog at fyp365.com.

Special Diet Notes: Confetti Black-Eyed Pea & Brown Rice Salad

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, added sugar-free, vegan, plant-based, and vegetarian.

Confetti Black-Eyed Pea & Brown Rice Salad (Plant-Based)
 
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Black-eyed peas supposedly bring good fortune, and in this case, good health! The AHA keeps this plant-based recipe low-fat and low-sodium, but see our tips in the post above for seasoning.
Author:
Recipe type: Salad
Cuisine: American
Serves: 4 to 6 servings
Ingredients
  • 2 (15-ounce) cans low-sodium black-eyed peas, drained and rinsed
  • 1 (15-ounce) can whole-kernel corn (can sub fresh cut corn)
  • 1 (8½-ounce) package brown rice, cooked according to package directions
  • 2 medium ribs celery, chopped
  • 1 medium bell pepper, seeded and chopped
  • ¼ cup chopped fresh parsley
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon water
  • ⅛ teaspoon black pepper
Instructions
  1. In a large bowl, stir together the peas, corn, rice, celery, bell pepper, parsley, olive oil, water, and black pepper until combined.
  2. If desired, season with some of our tips from the post above.
Nutrition Information
Calories: 231 Fiber: 7g Protein: 10g

More Plant-Based Recipes to Kick-Off a Healthy New Year

Mushroom Sesame Ramen 

Healthy Ramen Redux: This nutritious recipe combines fresh ingredients with nostalgic appeal (dairy-free - optionally gluten-free & vegan)

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Apples 'n Spice Breakfast Lentils - a popular grain-free, dairy-free recipe!

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About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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