Black-eye Pea Potato Topping

Did you know?

Beans help control blood sugar for up to six hours after eating?  

  • Beans for breakfast help keep blood sugars lower all morning, and even after lunch.
  • Beans in the evening will help lower morning blood sugars.

Black-Eye Pea Potato Topping

Serves: 8

Prep & cook time: 30 minutes                                                                                                           


·      2-15 oz cans of low / no sodium black-eyed beans 


 ·      2 cups of dry black-eyed beans, soaked overnight in enough water to cover the beans ~2 inches. In the morning, bring beans to a boil in water that covers the beans. Lower the heat to simmer the beans until tender, about 1-½ hours to 2 hours.

·      1 large sweet onion, diced           

·      1 chopped sweet red pepper or 1- 12oz frozen package of onion and sweet pepper mix for half the cost!

·      3 cloves of garlic, minced

·      1 can (28 oz) diced low / no sodium tomatoes

·      1 can (15 oz) of low / no sodium tomato sauce

·      1 cup diced zucchini or 1- 12oz package of frozen sweet corn

·      2 cups of diced or grated carrot

·      1 tsp cumin powder

·      1 tsp ground ginger

·      1 tsp dry basil



·      Prepare and cook beans as directed above in the ingredients section or open the cans of beans and drain.  Set beans aside to add later in the recipe.

·      In large skillet simmer the onion, garlic, pepper and diced tomatoes for about 10 minutes.

·      Add all other ingredients and spices except for the beans. 

·      Continue to simmer until vegetables are tender. 

·      Stir in the beans and heat.

·      Serve hot over prepared baked white or sweet potatoes.

See the Healthy Recipes and Shopping Guide for details!

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Lifestyle Medicine


Memorial Health System

serving Marietta, Ohio 

and the surrounding region!



Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014