Salads and Vegetables: Salads: Black-Eyed Peas and Walnut Lettuce Wraps

Fiber-rich black-eyed peas, walnuts and butternut squash make this a satisfying and nutrient-dense salad.

Author: Walnut Marketing Board/California Walnut Commission
Date: December 16, 2008

Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 40 mins


    2 cup frozen black-eyed peas
    3/4 cup water
    1 onion, chopped
    1 red pepper, seeded and chopped
    171.43 g butternut squash, cut into 1/2-inch dice (about 1 cup diced)
    1/2 cup chopped California walnuts
    1/4 cup sherry vinegar or wine vinegar
    1/4 cup chopped parsley
    1 pinch salt
    1 pinch black pepper, or to taste
    16 leaves iceberg or butter lettuce


    In a medium saucepan, combine the black-eyed peas and water. Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for about 30 minutes, until the peas are tender but not mushy. Discard any liquid remaining in the pan and transfer the peas to a large bowl.

    Coat a large nonstick skillet with nonstick cooking spray (or lightly spray a regular skillet) and place over medium-high heat. Add the onion, pepper and squash and cook, stirring occasionally, for 5 minutes. Turn the heat to low, cover the pan and continue cooking until the squash is just tender, 5 to 7 minutes more. Stir in the walnuts.

    Add the walnut mixture to the peas along with the vinegar and parsley. Stir and toss to combine, then season with salt and pepper. Let cool slightly.

    Spoon about 1/4 cup of the pea and walnut mixture into each lettuce leaf. Fold the leaves in half and eat them "taco-style."


    For a twist on this recipe, replace lettuce with an equal amount of green cabbage.

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Nutritional Information
(Per Serving)

Calories:234 cals
Kilojoules:980 kJ
Fat:10.8 g
Carbohydrates:29.6 g
Protein:10.0 g
Cholesterol:0.0 mg
Sodium:141 mg
Saturated Fat:1.0 g
Fiber:8.0 g
Calcium:79.0 mg
Total Sugars:5.3 g

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