Black-Eyed Pea and Collard Greens Soup
This hearty and delicious soup will make a great meal on a cold night. Serve with some whole wheat bread and a salad for an easy weekday dinner.
- Yield
- 6 Servings
- Serving size
- 1 cup
- Rating
- 3.00 of 5 (2 ratings)
Food groups
- Protein Foods: 1/2 ounces
- Vegetables: 1 cups
Ingredients
- 3 cups collard greens, stems removed and chopped (about 1/2 pound)
- 4 cups no-salt added black-eyed peas (or 2 cans -15 ounce each)
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 medium onion (chopped)
- 1/8 teaspoon garlic powder
- 1/4 pound deli ham (sliced)
- 1 can low-sodium broth (14.5 ounce - chicken or vegetable)
- salt and pepper to taste (optional)
- 2 teaspoons apple cider vinegar
Directions
- Wash hands with soap and water.
- Wash the collard greens.* Drain and rinse the black-eyed peas.
- Collect, chop, dice, and measure all ingredients before starting to prepare the recipe.
- Place oil, onion, garlic, and ham in a large pot with a lid over medium heat.
- Stir occasionally until onion is clear, about 3 to 5 minutes.
- Add collard greens and broth to the pot.
- Cover and simmer for about 20 minutes until the collard greens are tender.
- Place half of the black-eyed peas in a small bowl, and mash with a fork.
- Stir the mashed and whole peas into the soup.
- Simmer for another 5 minutes.
- Taste, and add a small amount of salt and black pepper if desired.
- Stir in vinegar just before serving.
- Refrigerate leftovers within 2 hours.
- Eat within 3 to 5 days.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 218.24 |
| Total Fat | 4.36 g |
| Saturated Fat | 0.72 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 7.75 mg |
| Carbohydrates | 31.4 g |
| Dietary Fiber | 8.58 g |
| Total Sugars | 6.3 g |
| Added Sugars included | 0 g |
| Protein | 15.11 g |
| Calcium | 88 mg |
| Potassium | 650 mg |
| Sodium | 227.8 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 70 mg |
| Phosphorus | 221 mg |
| Selenium | 10 mg |
| Zinc | 2 mg |
| Vitamin A | 58 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 142 mcg |
| Folate | 186 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 72 mg |
Notes
* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water, and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves in 1 inch thick pieces. Be Creative! - Top with shredded cheese!
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Source
Recipe by: Eating Smart, Being Active — Colorado State University Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-eyed-pea-and-collard-greens-soup. Federal works are public domain in the United States.