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Black-Eyed Pea and Collard Greens Soup

Black-Eyed Pea and Collard Greens Soup

2 Ratings
2 Ratings
Recipe Image
MyPlate Kitchen
Makes: 6 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 10 minutes

This hearty and delicious soup will make a great meal on a cold night. Serve with some whole wheat bread and a salad for an easy weekday dinner.

Ingredients

  • 3 cups collard greens, stems removed and chopped (about 1/2 pound)
  • 2 cans (15 ounce each) black-eyed peas, low-sodium (or 4 cups)
  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 medium onion, chopped
  • 1/8 teaspoon garlic powder
  • 1/4 pound deli ham, sliced
  • 1 can (14.5 ounce) low-sodium broth (chicken or vegetable)
  • salt and pepper to taste (optional)
  • 2 teaspoons apple cider vinegar

Directions

  1. Wash hands with soap and water.
  2. Wash the collard greens.*
  3. Drain and rinse the black-eyed peas.
  4. Collect, chop, dice, and measure all ingredients before starting to prepare the recipe.
  5. Place oil, onion, garlic, and ham in a large pot with a lid over medium heat. Stir occasionally until onion is clear, about 3 to 5 minutes.
  6. Add collard greens and broth to the pot.
  7. Cover and simmer for about 20 minutes until the collard greens are tender.
  8. Place half of the black-eyed peas in a small bowl, and mash with a fork. Stir the mashed and whole peas into the soup. Simmer for another 5 minutes.
  9. Taste, and add a small amount of salt and black pepper if desired.
  10. Stir in vinegar just before serving.
  11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Notes

* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water, and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off.  Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves in 1 inch thick pieces.

Be Creative! - Top with shredded cheese!

Learn more about:

Source:

Eating Smart, Being Active
Colorado State University Extension

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 194
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 8 mg
Sodium 572 mg
Carbohydrates 32 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 227 mg
Iron 2 mg
Potassium 743 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 194
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 8 mg
Carbohydrates 32 g
Dietary Fiber 8 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 227 mg
Potassium 743 mg
Sodium 572 mg
Copper 235 mcg
Iron 2 mg
Magnesium 84 mg
Phosphorus 131 mg
Selenium 10 mcg
Zinc 2 mg
Vitamins
Vitamin A 102 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.1 mg
Vitamin C 11 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 118 mcg
Folate 206 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 63 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
Protein Foods 1/2 ounces

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