Hoppin’ John


We’ve taken the famous black-eyed peas and rice of the deep South that’s traditionally laden with smoked meat and given it a healthful, vegetarian twist.
Meal Plan: Toss an 8-ounce bag of preshredded coleslaw cabbage with low-fat vinaigrette. Stem, wash and steam a bunch of Swiss chard just until wilted. Season with a dab of butter or margarine and salt and pepper.

  • servingServings


  • 2 cups quick-cooking brown rice
  • 16- to 20-oz. can black-eyed peas
  • 1 1/2 Tbs. olive oil
  • 2 large onions, chopped
  • 1 medium clove garlic, minced
  • 3 medium tomatoes, chopped
  • 1/4 cup finely chopped fresh basil or 1 Tbs. dried
  • 1 tsp. chopped fresh thyme or 1/4 tsp. dried


  1. Cook rice according to package directions. Meanwhile, drain black-eyed peas, reserving liquid. Rinse peas under cold running water and set aside.
  2. In large pot or Dutch oven, heat oil over medium heat. Add onions, and cook, stirring often, until softened, about 12 minutes. Add garlic, and cook, stirring often, until onions are golden, about 5 minutes.
  3. Stir in tomatoes, basil, thyme and 1/4 cup water, and bring to a boil. Reduce heat and simmer until tomatoes have softened, about 5 minutes.
  4. Stir in rice and black-eyed peas until well combined. Season with salt and pepper to taste. Simmer until flavors have blended, 5 minutes. If necessary, add a little reserved liquid from peas as needed to keep mixture somewhat moist. Serve hot.

Nutrition Information

  • Serving Size: 4 to 6 Servings
  • Calories: 422
  • Carbohydrate Content: 79 g
  • Fat Content: 7 g
  • Fiber Content: 8 g
  • Protein Content: 12 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 285 mg