EWWK: Oven Baked Black Eyed Peas


1 pound black-eyed peas (rinsed and soaked-see notes section)
2 teaspoons organic canola oil
5 ounces country ham (trimmed of fat)
1 sweet onion, roughly chopped
3 cloves garlic, minced


Preheat the oven to 350 degrees.

To cook the beans, add canola oil to an ovenproof Dutch oven or other large pot. Place pot on medium heat and once the oil is hot; add the ham and onion. Sauté for approximately 7 minutes or until ham is brown and onion is soft. Add the garlic, sauté 30 seconds, add the drained beans and enough water (~5 cups) to cover the beans by 1 ½ inch of water. Bring to a boil, put a lid or foil over the beans and transfer the pot to the oven.

Cook for 1 hour and 15 minutes (check the water level after 60 minutes to make sure you do not need to add more). Add warm/hot water if most of the water has boiled out (you don’t want dry beans or a burnt pot). Continue cooking until beans are done. Serve with brown rice and greens for a delicious southern meal!

Yield: 6 cups beans (Serving size: ½ cup)
Nutrition Breakdown: Calories 90, Fat 2g (0g saturated, 1g monounsaturated fat), Cholesterol 5mg, Sodium 370mg, Carbohydrate 11g, Fiber 5g, Protein 7g, 80mg Potassium, 37mg Phosphorus.
Diabetes Exchanges: 1 Starch, 1 Lean meat