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Black-Eyed Pea and Ancient Grain Frisee Salad

Sharon Palmer

My love for black-eyed peas comes from my mom, who enjoyed them as a kid on her Arkansas childhood farm. It was a regular feature in her plant-based diet, prepared simply—simmered with just a minimal touch of seasoning until soft and creamy. I pay homage to my mother’s southern traditions in this Black-Eyed Peas and Ancient Grain Frisee Salad, which includes black-eyed peas, crunchy cooked whole grains, bell peppers, sun-dried tomatoes, curly frisee leaves, and a Cajun-inspired vinaigrette. If your grains are precooked, you can get this recipe done in under 15 minutes! It’s that simple!

Choose from whatever cooked ancient grain you prefer, whether it’s quinoa, farro, rye berries, kamut, sorghum, or brown rice. This is a great way to use up some leftover grains you cooked for another meal, too. Turn to canned black-eyed peas for convenience, but you can also cook them up yourself from dried peas. It’s a heart-healthy meal in one, thanks to those plant proteins, healthy carbs and fats, and mix of minerals and vitamins.

I used farro in my batch of Black-Eyed Peas and Ancient Grain Frisee Salad, but you could use any cooked whole grain.
I picked up frisee lettuce at the farmers market, but you can also find this curly form of endive in most supermarkets. If you can’t find it, substitute another type of sturdy salad green in the recipe.

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Black-Eyed Pea and Ancient Grain Frisee Salad


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 12 minutes
  • Total Time: 12 minutes
  • Yield: 8 servings (1/4 cup each) 1x
  • Diet: Vegan

Description

This Black-Eyed Peas and Ancient Grain Frisee Salad pays homage to southern food traditions; it includes black-eyed peas, crunchy cooked whole grains, bell peppers, sun-dried tomatoes, curly frisee leaves, and a Cajun-inspired vinaigrette.


Scale

Ingredients

Salad:

Cajun Vinaigrette:

Greens:

  • 1 small head frisee lettuce (2 cups), cleaned, drained, and torn

Instructions

  1. Gently toss together whole grains, black-eyed peas, onion, celery, bell pepper, and sun-dried tomatoes together in a large mixing bowl.
  2. In a small dish, whisk together olive oil, lemon juice, garlic, black pepper, paprika, cumin, oregano, and sea salt to taste (optional).
  3. Drizzle dressing over grain mixture and gently toss together. Adjust seasoning as needed.
  4. Line a platter, large salad bowl, or individual salad plates with frisee lettuce. Pile grain mixture atop the lettuce.
  5. Makes 8 servings (1 ¼ cups each)

Notes

To make this recipe gluten-free, use gluten-free grains, such as quinoa, sorghum, or brown rice.

  • Category: Salad
  • Cuisine: American

Nutrition

  • Serving Size: 1 1/4 cup
  • Calories: 124
  • Sugar: 3 g
  • Sodium: 82 mg
  • Fat: 4 g
  • Saturated Fat: 1 g
  • Carbohydrates: 20 g
  • Fiber: 4 g
  • Protein: 3 g

Keywords: vegan salad, frisee salad, frisee recipe

Try a few of my other favorite plant-based salad recipes:

Purple Cauliflower Salad with Lemon Vinaigrette
Mandarin, Quinoa, and Kale Bowl
Arugula Salad with Radishes and Avocado and Truffle Lemon Vinaigrette

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