Black-Eyed Pea, Corn, and Rice Salad

Average Rating:

×

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
  • 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
  • 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. 


 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.