Summer is all about bright flavors, fresh ingredients, and easy meals that don’t require hours in the kitchen. That’s exactly why this Summer Eyed Pea Medley is a must-try! It’s light, refreshing, and bursting with vibrant colors and textures. Whether you’re serving it as a side dish, a picnic salad, or a light lunch, this medley brings the perfect balance of freshness and heartiness.
I love how the natural sweetness of summer veggies pairs with the creamy texture of black-eyed peas. Tossed in a simple yet zesty dressing, every bite of this Summer Eyed Pea Medley is packed with flavor. Plus, it’s a great way to enjoy a nutritious meal without feeling weighed down—exactly what you want in warm weather!
I first made this dish on a hot summer afternoon when I was looking for something quick, healthy, and satisfying. I had some black-eyed peas left over from another recipe and a fridge full of colorful veggies. I tossed everything together with a light vinaigrette, and just like that, my Summer Eyed Pea Medley was born!
It quickly became one of my favorite summer dishes. It’s incredibly versatile—you can serve it chilled, at room temperature, or even warm. Whether I’m bringing it to a barbecue or meal-prepping for the week, this Summer Eyed Pea Medley never disappoints. Every time I make it, I’m reminded that the simplest ingredients often create the most delicious meals.
So, if you’re looking for a delightful and easy dish to enjoy this summer, give the Summer Eyed Pea Medley a try. It’s sure to become a staple in your warm-weather cooking!
Table of Contents
Why You’ll Love Summer Eyed Pea Medley
- Light & Refreshing: A perfect balance of crunch, creaminess, and zesty flavors.
- Quick & Easy: No need to spend hours in the kitchen—just toss everything together!
- Versatile & Customizable: Enjoy it as a salad, a side dish, or a protein-packed snack.
- Perfect for Summer: No heavy ingredients, just fresh and seasonal goodness.
- Great for Meal Prep: Stays fresh in the fridge for days!
Health Benefits of Summer Eyed Pea Medley
Not only is this dish delicious, but it’s also packed with nutrients:
- Rich in Plant-Based Protein: Black-eyed peas keep you full and energized.
- High in Fiber: Supports digestion and gut health.
- Loaded with Antioxidants: Thanks to fresh veggies like bell peppers, tomatoes, and herbs.
- Heart-Healthy: No heavy oils or processed ingredients—just wholesome goodness.
- Hydrating & Nourishing: The perfect way to stay refreshed during hot days.
Best Occasions to Enjoy Summer Eyed Pea Medley
This dish fits so many occasions, making it a summer staple:
- BBQs & Picnics: A fresh and vibrant addition to any spread.
- Easy Weeknight Dinners: A quick side dish that pairs with anything.
- Potlucks & Gatherings: A colorful and crowd-pleasing dish.
- Meal Prep & Work Lunches: Stays fresh for days and is easy to pack.
- Light & Healthy Snack: Enjoy it on its own or with some toasted pita.
Chef’s Notes: Summer Eyed Pea Medley
- Uniform chopping ensures balanced flavor and texture in every bite.
- Resting time is key—let the salad chill for at least 60 minutes for the best flavor meld.
- Dressing Tip: Whisk the dressing well for a smooth, emulsified consistency.
- Pairing Suggestions: Serve with crusty bread, grilled tofu, or over leafy greens for a heartier meal.
- Enhance Texture: Add avocado slices, roasted sunflower seeds, or toasted nuts for extra crunch.
- Make it Spicier: A pinch of red pepper flakes or a finely diced jalapeño can add heat.
- Meal Prep Friendly: Store in an airtight container for up to 3 days for easy grab-and-go meals.
Summer Eyed Pea Medley
Dive into this vibrant, refreshing black eyed pea salad that bursts with flavor on hot summer days. Every bite delivers a zesty blend of tangy balsamic, crisp peppers, and aromatic garlic, ensuring a gourmet yet accessible culinary experience. Ideal for quick healthy lunches, picnics, or light dinners, this plant‐based dish is crafted for modern home chefs seeking simple, nutritious meals. Embrace this cool, colorful salad for an unforgettable taste adventure that promises excitement in every forkful.
4
servings15
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minutes350
kcal1
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Ingredients
- Vibrant Vegetables
2 tablespoons finely diced red onion offering a mild yet zesty crunch
1/2 crisp red bell pepper roughly chopped for a sweet, colorful bite
1/4 tender green bell pepper diced for a subtle crunch
5 small grape tomatoes each quartered to release a burst of juiciness
2 small garlic cloves minced to infuse a delicate pungency
freshly torn Italian parsley leaves adding a fragrant finish
- Zesty Dressing Hearty Beans
– 1 1/4 cups of perfectly cooked black eyed peas providing a warm, nutty base
– ¼ cup of robust extra virgin olive oil the heart of our dressing
– 2 tablespoons of tangy balsamic vinegar for a lively acidic kick
– ¼ teaspoon of garlic powder enhancing the overall aroma
– A dash of sea salt and freshly ground black pepper adjusted to taste
- Alternative Ingredients
Red onion alternative – try finely sliced shallots for a subtler bite.
Red bell pepper substitute – yellow bell pepper works well for a sweeter note.
Green bell pepper replacement – diced cucumber can add a refreshing crunch.
Grape tomatoes alternative – halved cherry tomatoes create a similar juiciness.
Garlic substitute – if short on fresh garlic increase garlic powder slightly.
Italian parsley swap – use cilantro for a vibrant citrusy twist.
Black eyed peas alternative – cannellini or navy beans can substitute if unavailable.
Olive oil alternative – avocado oil provides a similar richness.
Balsamic vinegar substitute – red wine vinegar offers balanced tang.
Salt replacement – opt for kosher salt if preferred over sea salt.
Directions
- Vegetable Prep – Begin by gathering and preparing your vegetables: finely dice 2 tablespoons of red onion, chop ½ of a red bell pepper and ¼ of a green bell pepper into bite-sized pieces, quarter 5 grape tomatoes, mince 2 garlic cloves, and tear a small handful of Italian parsley. Take about 10 minutes ensuring uniformity in your cuts which helps the flavors meld evenly. Optionally, give them a quick rinse and pat dry for extra crispness.
- Dressing Mix – In a small mixing bowl, combine ¼ cup extra virgin olive oil, 2 tablespoons balsamic vinegar, ¼ teaspoon garlic powder, and a pinch of salt and pepper. Whisk these ingredients briskly for approximately 3 minutes until emulsified. If you lack a whisk, a fork can do the trick, ensuring your dressing is smooth and well-blended.
- Salad Assembly Chill – Gently fold 1 1⁄4 cups of cooked black eyed peas into the vegetable medley, then drizzle the prepared dressing evenly over the ingredients. Toss thoroughly to ensure every morsel is lovingly coated, spending about 2 minutes on this step. Finally, place the salad in the refrigerator for 60 minutes to allow the flavors to harmonize; if pressed for time, a minimum of 15 minutes resting can suffice, though a longer chill is truly recommended for depth of flavor.
Equipment
- chef’s knife
- cutting board
- mixing bowls
- measuring cups and spoons
- vegetable peeler
Notes
- To achieve a perfectly balanced bite, ensure all vegetables are chopped uniformly; this not only improves the texture but also the flavor distribution throughout your salad. For an added twist, serve alongside crispy crusty bread or a side of grilled tofu to create a complete meal. Extra ingredients like avocado slices or a sprinkle of roasted sunflower seeds can elevate texture and creaminess. Enjoy the freshness and versatility of this salad by experimenting with seasonal vegetables for a personalized touch.
Nutrition Facts
- Calories: 350kcal
- Fat: 20g
- Saturated Fat: 3g
- Cholesterol: 0mg
- Sodium: 100mg
- Potassium: 550mg
- Carbohydrates: 25g
- Fiber: 7g
- Sugar: 6g
- Protein: 10g
- Vitamin A: 600IU
- Vitamin C: 40mg
- Calcium: 50mg
- Iron: 2mg
FAQs: Summer Eyed Pea Medley
Can I use canned black eyed peas?
Yes! Just drain and rinse them before use to remove excess sodium.
What can I substitute for balsamic vinegar?
Red wine vinegar or apple cider vinegar work well for a different tangy profile.
How long does this salad last in the fridge?
It stays fresh for up to 3 days in an airtight container.
Can I make this oil-free?
Yes! Replace olive oil with extra balsamic vinegar or a splash of lemon juice.
What other vegetables can I add?
Diced cucumbers, shredded carrots, or sweet corn add great texture and freshness.
Would this work as a warm salad?
Yes! Lightly warm the black eyed peas before tossing with the dressing for a comforting variation.
Is this a good dish for meal prepping?
Absolutely! It holds up well in the fridge and tastes even better the next day.
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