Creole Black-Eyed Peas

The short answer: These Creole black-eyed peas simmer with the holy trinity of onion, celery and bell pepper, plus garlic, tomato, smoked paprika and thyme. They’re hearty, smoky and full of plant protein and fiber, all from one pot.

You want something warm and filling that feels like home, but you also want to feel good after you eat it. A pot of black-eyed peas is that meal. It’s cheap, it feeds a crowd, and it tastes like somebody’s grandmother made it.

It’s one of the meals from our guide to is soul food healthy, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why these creole black-eyed peas belong on your table

• Dried peas don’t need soaking. Black-eyed peas cook in about an hour straight from the bag.
• The holy trinity builds flavor fast. Onion, celery and bell pepper do most of the work.
• Smoked paprika replaces the ham hock. So the pot stays plant-based and still tastes smoky.
• It’s a budget hero. One bag of peas feeds six people.

Black-eyed peas are beans, and beans are one of the most affordable sources of plant protein and fiber. The Harvard Nutrition Source guide to legumes explains why they’re worth eating often.

The flavor: what makes it taste so good

The trick is building the base before the peas go in. First the trinity softens in olive oil. Then garlic, jalapeno and spices bloom in the pot. Finally, a splash of vinegar and a handful of scallions brighten every spoonful.

• Onion, celery and green bell pepper, the Creole holy trinity
• Garlic and a jalapeno for warmth
• Smoked paprika, thyme, bay leaves and cayenne
• Scallions and a splash of apple cider vinegar to finish

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Peas: dried black-eyed peas, diced tomatoes, low-sodium vegetable broth, bay leaves
• Flavor base: extra virgin olive oil, yellow onion, celery, green bell pepper, garlic cloves, jalapeno, smoked paprika, dried thyme, cayenne pepper, sea salt, black pepper
• To finish: apple cider vinegar, scallions

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make creole black-eyed peas

Start by rinsing the dried peas and picking out any stones. Next, soften the trinity and bloom the spices in olive oil. Then add the peas, tomatoes and broth and simmer until creamy and tender. The full recipe card is below.

Creole Black-Eyed Peas

Black-eyed peas simmered with the holy trinity, garlic, tomato, smoked paprika and thyme. Hearty, high fiber and plant-based.

75minutes

18gprotein

310calories

6servings

Servings

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Ingredients Uncheck all

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Peas

• 1 lb dried black-eyed peas rinsed and picked over
• 1 can (14.5 oz) diced tomatoes
• 6 cups low-sodium vegetable broth
• 2 bay leaves

Flavor base

• 2 tbsp extra virgin olive oil
• 1 yellow onion diced
• 2 ribs celery diced
• 1 green bell pepper diced
• 5 garlic cloves minced
• 1 jalapeno seeded and minced
• 2 tsp smoked paprika
• 1 tsp dried thyme
• 1/4 tsp cayenne pepper
• 1 tsp sea salt to taste
• 1/2 tsp black pepper

To finish

• 1 tbsp apple cider vinegar
• 4 scallions sliced

Instructions

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1. Heat the olive oil in a large pot over medium heat. Add the onion, celery and bell pepper and cook for 6 to 8 minutes until soft.
   Start 8 min timer
2. Stir in the garlic, jalapeno, smoked paprika, thyme, cayenne and black pepper. Cook for 1 minute until fragrant.
   Start 1 min timer
3. Add the peas, tomatoes, broth and bay leaves. Bring to a boil, then lower to a gentle simmer.
4. Simmer uncovered for 45 to 60 minutes, stirring now and then, until the peas are creamy and tender. Add a splash of water if it gets too thick.
   Start 60 min timer
5. Remove the bay leaves. Stir in the vinegar, taste for salt and top with scallions.

Calories 310 Protein 18g Carbohydrates 52g Fat 5g Fiber 11g per serving, estimated

Serving ideas

Serve the peas over brown rice for a Hoppin’ John style bowl, or next to smoky collard greens and a wedge of cornbread. A few slices of fresh tomato on the side are lovely too.

Nutrition at a glance: each serving has about 310 calories, 18g protein, 52g carbs and 11g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use 3 cans of black-eyed peas, rinsed, and simmer only 20 minutes.
• Add diced smoked turkey if you want more protein.
• Swap the jalapeno for half a scotch bonnet for Caribbean heat.
• Stir in a few handfuls of chopped kale for the last 10 minutes.

Make-ahead and storage tips

Store Creole black-eyed peas in the fridge for up to 5 days or freeze them for up to 3 months. They thicken as they sit, so add a splash of broth when you reheat them on the stove.

Frequently asked questions

Save this one for your next long day. Want more? Try our smoky collard greens next.

Reviewed for accuracy by a Licensed Practical Nurse with 17 years of clinical experience. This article is for general information and is not medical or nutrition advice.