Think beyond hummus when it comes to delicious, healthy dips! This easy vegan gluten free recipe for Creamy Black Eyed Peas Dip provides an earthy flavor with a pop of Cajun spice. Plus you’ll gain a boost of plant protein, healthy fats, vitamins, and minerals to boot. You can whip up this recipe in the blender or food processor in just a couple of minutes, making this foolproof black eyed pea dip a winner in your home for simple spreads on sandwiches or toast, a dip for veggies or vegan meatballs, or a party appetizer with crackers or flatbread. Your whole family will adore this budget-friendly veggie dip, which is based largely upon pantry staples. With only seven ingredients, including canned black eyed peas (you can use dried, too), garlic, olive oil, tahini, Cajun seasoning, and lemon juice, you can turn to this black eyed peas recipe time and time again for an easy, delicious appetizer or spread.
What Are Black Eyed Peas?
Black eyed peas, which originated in Africa thousands of years ago, grow in long green pods and are shelled before eating, just like their cousins, green peas. This legume is a staple in soul food cuisine and Southern dishes like Hoppin’ John with Okra. It’s also served on New Year’s Day with collard or mustard greens, which is thought to bring good luck for the new year.
Nutrition Notes
Black eyed peas are packed with fiber, protein, minerals, vitamins, and phytochemicals. They are part of the pulses group, along with beans and peas, which are recommended in the Dietary Guidelines as part of an eating plan that promotes good health and disease prevention. The high fiber in black-eyed peas serves as a prebiotic for your gut, promoting beneficial bacteria to thrive; thus boosting the gut microbiome. Evidence shows that replacing several meat-based meals a week with pulses can have long-term benefits on longevity, diabetes, cardiovascular disease, and weight management, which may be due to the positive effects of legumes on the gut microbiome. Not to mention better impacts on the planet.
How to Cook Black Eyed Peas
While this recipe features canned black eyed peas, which are available at many supermarkets or online, you can also cook black eyed peas for this recipe quite easily. Just soak 1 pound of black eyed peas overnight (or 8 hours) in water. Then drain, add 8 cups water or broth and cook about 45 minutes until tender. You can also try the quick soak method: cover with water, boil for two minutes, soak for one hour, drain off the soaking water and cook them in fresh water until tender. An Instant Pot can be used with no soaking–just select the “bean” setting. Drain any excess water.
Learn more about how to cook with black eyed peas here.
This easy vegan gluten free recipe for Creamy Black Eyed Peas Dip provides an earthy flavor with a pop of Cajun spice. Plus you’ll gain a boost of plant protein, healthy fats, vitamins, and minerals to boot!
1 (15-ounce) can black eyed peas, drained, reserve liquid (or 1 ¾ cup cooked dried black eyed peas, see below)
Place black eyed peas, garlic, Cajun seasoning, salt (optional), black pepper, tahini, and lemon juice in the container of a food processor or blender.
Process the mixture for about 3 minutes, until smooth and creamy, adding the olive oil and just enough reserved black eyed peas liquid to make a thick, velvety texture (similar to hummus).
Pour into a serving dish and garnish as desired with chili oil, parsley, and Cajun seasoning.
Makes 8 servings (about ¼ cup each).
Store in an airtight container in the refrigerator for up to 5 days.
Notes
You can use dried black eyed peas for this recipe. Just soak 1 pound of black eyed peas overnight (or 8 hours) in water. Then drain, add 8 cups water or broth and cook about 45 minutes until tender. You can also try the quick soak method: cover with water, boil for two minutes, soak for one hour, drain off the soaking water and cook them in fresh water until tender. An Instant Pot can be used with no soaking–just select the “bean” setting. Drain excess water and reserve to use in recipe as needed.
You can find Cajun seasoning blend in most supermarkets, or make it yourself here.
Prep Time:12 minutes
Cook Time:0 minutes
Category:Appetizer
Cuisine:American
Nutrition
Serving Size:1 serving
Calories:93
Sugar:1 g
Sodium:100 mg
Fat:6 g
Saturated Fat:1 g
Carbohydrates:6 g
Fiber:2 g
Protein:3 g
Cholesterol:0 mg
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