Black-eyed Peas, Rice and Tomatoes

Introduction

History

The original version of this recipe was featured on a TV program called "Southern Sportsman" in Raleigh, NC, known for its focus on hunting, fishing, and outdoor cooking. Traditionally, the recipe included oil and bacon, adding rich flavors to the dish. However, in an effort to create a healthier version, these ingredients were omitted, resulting in a lighter but equally delicious meal. This adaptation showcases the versatility of Southern cooking, proving that even the most traditional dishes can be modified for health-conscious eaters.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

To maximize flavor and ensure a perfect texture, consider the following tips:

- Use a low-sodium broth for sautéing to control the salt content.

- If using fresh tomatoes, ensure they are ripe for a naturally sweet flavor.

- Don't drain the cans of tomatoes and black-eyed peas completely; a bit of juice contributes to the casserole's comforting consistency.

- A generous amount of pepper adds a nice kick, but feel free to adjust the seasoning according to your taste preferences.

Serving Suggestions

This casserole can be served as a main course, accompanied by a side salad or steamed vegetables for a complete meal. For a heartier option, consider adding a piece of grilled chicken or fish on the side.

Cooking Techniques

Sautéing the onions in broth instead of oil is a healthier cooking technique that reduces the fat content without compromising flavor. Using a non-stick pan can also minimize the need for added fats.

Ingredient Substitutions

Brown rice can be substituted for white rice for a whole grain option.

- Fresh black-eyed peas can be used instead of canned for a fresher taste, though they will need to be cooked beforehand.

- Diced fresh tomatoes can replace canned tomatoes for a less processed alternative.

Make Ahead Tips

This casserole can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or oven when ready to serve, adding a little broth if necessary to maintain moisture.

Presentation Ideas

Serve the casserole in a colorful dish to enhance its visual appeal. Garnish with fresh herbs like parsley or cilantro for a pop of color and flavor.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc pairs well with the flavors of this dish. For a non-alcoholic option, consider a sparkling water with a squeeze of lemon or lime.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on high for 2-3 minutes or until heated through, stirring halfway. Add a splash of broth if the casserole seems dry.

Nutrition Information

Calories per serving

Each serving of this hearty casserole contains approximately 300-350 calories, making it a suitable main course for those managing their calorie intake. The balance of carbohydrates, proteins, and fats ensures a satisfying meal without excess calories.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the white rice and black-eyed peas. Each serving contains approximately 45-55 grams of carbohydrates, providing energy and supporting bodily functions. The fiber content from the black-eyed peas also aids in digestion and promotes a feeling of fullness.

Fats

This modified version of the recipe is low in fats, making it an excellent choice for those monitoring their fat intake. The elimination of oil and bacon significantly reduces the saturated fat content, with each serving containing less than 5 grams of total fat.

Proteins

Black-eyed peas are a great source of plant-based protein, making this dish a good option for vegetarians and those looking to increase their protein intake. Each serving provides approximately 10-15 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

This casserole is rich in vitamins and minerals, thanks to the inclusion of tomatoes and black-eyed peas. It's a good source of vitamin C, potassium, and iron, which support immune function, heart health, and oxygen transport in the body, respectively.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten (assuming gluten-free broth is used), making it suitable for individuals with these dietary restrictions.

Summary

Overall, this Black-eyed Peas, Rice, and Tomatoes recipe offers a balanced nutritional profile, with a good mix of carbohydrates, proteins, and essential vitamins and minerals. It's low in fats and calories, making it an excellent choice for a healthy and satisfying meal.

Summary

This Black-eyed Peas, Rice, and Tomatoes recipe is a testament to the versatility and adaptability of Southern cuisine. By making simple modifications, it's possible to enjoy the comforting flavors of the South in a healthier, more nutritious way. Whether you're a long-time fan of Southern cooking or new to these flavors, this dish is sure to satisfy your cravings and nourish your body.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago when I was just a young woman, eager to learn new recipes and expand my culinary skills. I had always loved cooking, and I was constantly on the lookout for new and interesting dishes to try.

One day, while visiting a friend in a neighboring town, I was invited to dinner at her house. As we sat down at the table, I was immediately struck by the delicious aroma that wafted from the kitchen. My friend's mother had prepared a simple yet flavorful dish of black-eyed peas, rice, and tomatoes, and I was instantly hooked.

I watched as she effortlessly whipped up the dish, combining the earthy flavors of the black-eyed peas with the tangy sweetness of the tomatoes and the fluffy texture of the rice. It was a perfect harmony of flavors and textures, and I knew that I had to learn how to make it myself.

After dinner, I asked my friend's mother for the recipe, and she graciously shared it with me. She explained that it was a traditional Southern dish that had been passed down through generations of her family. She showed me how to prepare the black-eyed peas, soak them overnight, and then cook them until they were tender and flavorful.

She also showed me how to cook the rice separately, using chicken broth for added depth of flavor. And finally, she demonstrated how to sauté the tomatoes in a bit of olive oil until they were soft and juicy, before adding them to the peas and rice.

I was amazed at how simple the recipe was, yet how delicious and satisfying the final dish turned out to be. I thanked my friend's mother profusely for sharing her recipe with me, and I promised to make it for my own family soon.

Over the years, I have made this dish countless times, always with a sense of nostalgia for that first time I tasted it at my friend's house. I have tweaked the recipe here and there, adding a bit of garlic or some fresh herbs for extra flavor, but the basic elements remain the same.

I have shared this recipe with friends and family, always passing on the tradition of this simple yet comforting dish. It has become a staple in my own home, especially on cold winter nights when a warm and hearty meal is just what we need.

As I grow older, I realize the importance of preserving these recipes and passing them down to future generations. Each dish carries with it a story, a memory, a tradition that should be cherished and honored.

And so, as I sit here reminiscing about that first time I tasted black-eyed peas, rice, and tomatoes, I am filled with gratitude for the women who came before me and shared their knowledge and love of cooking. I am proud to carry on their legacy and to keep their recipes alive for years to come.

Categories

| American Recipes | Better Digestion Recipes | Black-eyed Pea Recipes | Garlic Powder Recipes | White Rice Recipes |

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