Savory Low-Fat Creole Black-Eyed Peas Wraps
This delightful dish is a fusion of Creole flavors and nutritious black-eyed peas, delivering both taste and health in every bite! Cooked with a medley of aromatic vegetables, herbs, and spices, these peas are simmered to perfection and served in a warm tortilla wrap. Topped with peppery rocket and crumbled feta cheese, this dish is not just a meal, but a taste adventure that will make you forget you’re enjoying a light option. Perfect for lunch or a light dinner, and versatile enough for meal prep, you'll want to keep this recipe handy for those busy days. You're guaranteed to impress friends and family with this delicious and wholesome dish!
10
Servings
250
Calories
12
Ingredients
Ingredients
black-eyed peas
2 cups (dried)
water
3 1/4 cups (for boiling and simmering)
low sodium chicken broth
2 teaspoons (liquid)
diced tomatoes
3 1/2 cups (with juice)
celery
3 stalks (finely diced)
onion
1/2 onion (finely diced)
garlic cloves
4 cloves (minced)
chili powder
1/4 teaspoon (spice)
ginger
1/4 teaspoon (ground)
bay leaves
2 leaves (whole)
parsley
1/2 cup (finely chopped)
black pepper
1/2 teaspoon (ground)
Instructions
1
Rinse the black-eyed peas under cold water and place them in a large saucepan with 2 1/2 cups of water. Bring to a full boil and maintain the boil for 2 minutes. Remove from heat, cover, and let the peas sit for 1 hour.
2
After an hour, drain any remaining water and set the peas aside.
3
In a separate large saucepan, combine 1 cup of water, low sodium chicken broth, finely diced onion, diced celery, parsley, diced tomatoes (with their juice), chili powder, ginger, black pepper, and the bay leaves. Bring this mixture to a boil.
4
Once boiling, gently add the soaked black-eyed peas to the saucepan. Stir to combine.
5
Lower the heat, cover, and let the mixture simmer for 1 hour and 45 minutes. Stir occasionally, and if you notice that the liquid is evaporating too quickly, add additional water to keep the mixture covered.
6
Taste and adjust seasoning if necessary, then remove bay leaves before serving.
7
To serve, spoon the black-eyed pea mixture into a tortilla wrap and top with a handful of fresh rocket and crumbled feta cheese. Optional: drizzle with your favorite hot sauce for an extra kick.
8
Enjoy your warm, savory wraps!
Nutrition Information
2g
Fat
45g
Carbs
12g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Savory Low-Fat Creole Black-Eyed Peas Wraps?
This dish is a fusion of Creole flavors and nutritious black-eyed peas, simmered with aromatic vegetables and spices, then served in a warm tortilla wrap with rocket and feta cheese.
How many calories are in one serving?
There are 250 calories per serving.
Is this recipe low-fat?
Yes, it is designed to be low-fat, containing only 2g of fat per serving.
How many servings does this recipe make?
This recipe makes 10 servings.
How much protein is in each serving?
Each serving contains 12g of protein.
What is the carbohydrate content per serving?
There are 45g of carbohydrates per serving.
How should I prepare the dried black-eyed peas?
Rinse them under cold water, boil for 2 minutes in 2 1/2 cups of water, then let them sit covered for 1 hour before draining.
How long do the black-eyed peas need to simmer?
After the initial soaking and boiling, the peas should simmer for 1 hour and 45 minutes.
Can I make this recipe vegetarian?
While the recipe calls for chicken broth, you can easily make it vegetarian by substituting it with low-sodium vegetable broth.
What vegetables are included in the recipe?
The recipe includes onion, celery, garlic, and diced tomatoes.
How many garlic cloves are used?
The recipe calls for 4 minced garlic cloves.
What spices are used for the Creole flavor?
The dish is seasoned with chili powder, ground ginger, black pepper, and bay leaves.
Do I need to remove the bay leaves?
Yes, you should remove the bay leaves before serving.
What toppings are recommended for the wraps?
The wraps are topped with fresh rocket (arugula) and crumbled feta cheese.
Can I add a spicy kick to this dish?
Yes, you can optionally drizzle your favorite hot sauce over the wrap for an extra kick.
Is this recipe suitable for meal prep?
Yes, it is versatile and holds up well for meal prep.
How much water is needed for the simmering stage?
You need 1 cup of water in addition to the chicken broth and the juice from the diced tomatoes.
What should I do if the liquid evaporates too quickly during simmering?
If the liquid is evaporating too fast, add additional water to keep the pea mixture covered.
What kind of tomatoes should I use?
The recipe uses 3 1/2 cups of diced tomatoes with their juice.
What is the serving size for this recipe?
While the serving size isn't specified in grams, the recipe is portioned into 10 servings.
Is this recipe considered easy?
Yes, it is tagged as an easy recipe and a one-dish meal.
How much parsley is required?
You will need 1/2 cup of finely chopped parsley.
What is the amount of black-eyed peas needed?
The recipe requires 2 cups of dried black-eyed peas.
How much chili powder is used?
Only 1/4 teaspoon of chili powder is used for a subtle spice.
What amount of ground ginger is in the recipe?
The recipe calls for 1/4 teaspoon of ground ginger.
Can I use fresh tomatoes instead of canned?
Yes, though you may need to add extra liquid since canned tomatoes include juice.
What is rocket?
Rocket is another name for arugula, a peppery leafy green used as a topping.
Is there any salt added to this recipe?
The recipe relies on low sodium chicken broth and the natural flavors of the spices rather than added table salt.
How much celery is used?
The recipe requires 3 stalks of finely diced celery.
What type of onion is best?
The recipe calls for 1/2 of an onion, finely diced; yellow or white onions work well.