- 6 oz dried black-eyed peas (175 g)
- 1tbsp olive or sunflower oil (15 mL)
- 2 medium onions, finely diced
- 1 garlic clove, crushed
- 2 carrots, peeled and finely diced
- 1 green bell pepper, finely diced
- 2 large zucchini, sliced
- 6 cups vegetable stock (1.5 L)
- Salt and freshly ground black pepper
- Freshly chopped parsley to garnish
Soak the beans overnight in enough cold water to cover. Drain. Heat the oil in a large saucepan over medium heat. Add the onion and cook until soft. Add the garlic, carrots, bell pepper and zucchini and cook 2 minutes. Add the stock and drained beans. Boil 10 minutes. Reduce heat, cover and simmer 50 minutes or until the beans are tender. Season with salt and pepper and serve sprinkled with chopped parsley.
|Total fat||4 g|
|Saturated fat||1 g|
Tip: If you don’t have time to soak legumes overnight, you can use the quick-soak method. Cover the legumes with plenty of boiling rather than cold water and soak only 2 to 3 hours, or bring the legumes slowly to a boil in a large pan of water. Simmer 5 minutes, cover, turn off the heat and soak only 1 hour.
Food choice values: (per serving)
Carbohydrate Choices: 2½
Meat & Alternatives: 1½
This recipe made available with permission by Key Porter Books Ltd. Copyright © 1995 by The British Diabetic Association. The Everyday Diabetes Cookbook is available in stores across Canada.r 5 minutes, cover, turn off the heat and soak only 1 hour.