Black Eyed Pea Tuna Salad

Macros / Serving Size

Protein 37 g | Fat 23 g | Carbs 39 g

% Calories of Macros / Serving Size

Calories 502 | Protein 29 % | Fat 40 % | Carbs 30 %

Nutrients / Serving Size

Fiber 12 g | Sodium 911 mg | Sat. Fat 6 g

Ingredients (serves 4)

• Canned, low-sodium black eyed peas, drained and rinsed to yield 2 cups of peas
• 12.5 oz. can of tuna, drained
• 1 medium green pepper, cored and diced
• 1 medium red bell pepper, peeled, seeded and diced
• 1 medium English cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, chopped
• 1/3 cup celery, thinly sliced
• ½ cup shredded sharp cheddar cheese
• 1 avocado, peeled, seeded and diced
• 1-2 cloves garlic, minced
• 1 tbsp. plus 1 tsp. chopped fresh cilantro
• ¾ tsp. salt
• ¼ tsp. black pepper
• 2 tsp. sugar
• 2 tbsp. apple cider vinegar
• 1 tbsp. olive oil
• 3 cups fresh lettuce, chopped (boston, bibb, butter, red leaf or a combination)
• 8-10 fresh basil leaves, chopped (optional)

Directions

1. In a large bowl combine all vegetables (except the avocado), cheese, and minced garlic.  Mix gently.  Once well mixed, fold in the avocado, cilantro and tuna.
2. In a small mixing bowl, add the oil and vinegar along with the spices and sugar (if using) and whisk well.  Drizzle the dressing over the black eyed pea mixture and toss gently to saturate the dressing throughout.
3. Place ¼ leafy green mixture (if using fresh basil, mix with the greens) on a plate and top with one cup of the black eyed pea salad.   If desired, sprinkle apple cider vinegar on the greens.  Repeat for the three remaining servings.

Notes

• Mix any remaining black eyed peas in a salad or salsa.  Cover and refrigerate and consider serving as a snack with a few tortilla chips.
• Although the salad can be served immediately, it’s best to cover and refrigerate for at least two hours or overnight as this enhances the flavor.  
• If holding overnight, do not add the avocado or tuna.  Instead, cut and dice the avocado and add with the drained tuna just before serving.
• Omit the tuna according to your own taste preferences.
• Nutrition analysis is based on the use of Boston, Bibb, or Butter Crisps lettuce and excludes the optional ingredients.

Thinking Outside the Box

Read more on why this may be your go to meal using just pantry staples.