Oil-Free Black Eyed Pea Corn Salad
This Oil-Free Black Eyed Pea Corn Salad is a vibrant, hearty, and healthy dish loaded with plant-based protein, fiber, and fresh vegetables. With a zesty citrus dressing instead of oil, it’s perfect for anyone looking to eat clean, vegan, or heart-healthy. It’s ideal for meal prep, potlucks, or as a refreshing summer side.
Time Breakdown:
Prep Time: 15 minutes
Cook Time: 5 minutes (for corn)
Total Time: 20 minutes
Servings: 4
Ingredients:
For the Salad:
1½ cups cooked black-eyed peas (or 1 15-oz can, rinsed and drained)
1½ cups corn kernels (fresh, frozen, or grilled)
1 red bell pepper, diced
1 small cucumber, diced
1 small red onion or 3 green onions, finely chopped
1 medium tomato, diced (or 1 cup cherry tomatoes, halved)
1/4 cup fresh cilantro or parsley, chopped
1 small jalapeno, deseeded and minced (optional, for heat)
For the Oil-Free Dressing:
Juice of 2 limes (or lemons)
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp maple syrup
1 garlic clove, minced or grated
1/2 tsp ground cumin
Salt and pepper to taste
Instructions:
1. Cook the Corn:
If using fresh corn, boil or grill for 5 minutes, then cut off the kernels.
If using frozen corn, steam or microwave until warm. Let cool slightly.
2. Prepare the Dressing:
In a small bowl or jar, whisk together lime juice, vinegar, mustard, maple syrup, garlic, cumin, salt, and pepper until combined.
3. Assemble the Salad:
In a large bowl, combine black-eyed peas, corn, bell pepper, cucumber, onion, tomato, and herbs.
Pour the dressing over and toss well to coat.
4. Let It Marinate (Optional):
Let the salad sit for 15–30 minutes to absorb the flavors.
Serve chilled or at room temperature.
Notes & Tips:
No Oil Needed: The lime juice, mustard, and a touch of maple syrup create a balanced, bright flavor without any need for oil.
Make Ahead: This salad stores well in the fridge for up to 3 days. The flavor improves as it sits.
Corn Options: For a smoky twist, use grilled or roasted corn. Fire-roasted canned corn also works.
Texture Tip: Dice veggies evenly for the best mouth feel.
Heat Level: Adjust jalapeno to taste or omit for a mild version.
Frequently Asked Questions
Q: Can I use canned black-eyed peas?
A: Yes! Just rinse and drain them well to reduce excess sodium and improve flavor.
Q: Is this salad good for weight loss?
A: Definitely. It’s low in fat, high in fiber, and packed with protein and nutrients, which support satiety and overall health.
Q: Can I use other beans instead?
A: Yes, you can substitute with chickpeas, kidney beans, or black beans if needed.
Q: How long will it last in the fridge?
A: Up to 3–4 days in an airtight container. The flavors deepen over time.
Q: Is this salad gluten-free?
A: Yes! All ingredients are naturally gluten-free.
Nutritional Information
Calories 210 kcal
Protein 9 g
Carbohydrates 36 g
Sugars 7 g
Fiber 8 g
Fat 1.5 g
Saturated Fat 0 g
Sodium 180 mg
Vitamin C 45% DV
Iron 15% DV