Healthy Hoppin’ John



Growing up in the South, Black-Eyed Peas were a staple. And even now for me (in California), they’re comfort food. A reminder of my Southern roots.

Hoppin’ John is a (delicious) common dish amongst Southerners. Traditionally made with black-eyed peas cooked with either salt pork, hamhocks or bacon; white rice, onions and seasoning.

I decided to make a healthier, vegetarian option for you.

*You can either cook your own back-eyed peas, using fresh or dried peas – or – use canned (BPA free).

Nutrition Benefits of Black Eyed Peas
Low in fat and sodium, saturated fat free, cholesterol free, an excellent source of vitamin B1 and a good source of fiber, magnesium, phosphorous and zinc.

Vegetarian Hoppin’ John


  • 2 15oz cans of black-eyed peas, drained and rinsed
  • 1/2 yellow onion, diced
  • 1-2 cloves garlic, minced
  • 2 stalks celery, diced
  • 1 red bell pepper, seeded, deveined and diced small (optional)
  • 1/2 to 1 cup water or vegetable broth
  • cayenne pepper, to taste (optional)
  • salt and black pepper to taste
  • 1 cup sweet corn (optional)
  • 1-2 cups of cooked wild rice, brown rice or barley.


Saute onions and celery in 1-2 TBS of vegetable broth for about 3 minutes. Add the garlic and red bell peppers and sauté until just tender. Add the peas and stir gently. Put the mixture over medium-low heat and add seasonings. Add your preference of grains. Add the broth a little at a time until it reaches a consistency you like.

This dish is delicious hot with a side of cooked collard greens or cold, as a salad over a bed of your favorite greens.


Eat Healthy & Thrive


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