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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

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

Directions

1. Wash the collard greens.*
2. Drain and rinse the black-eyed peas.
3. Collect, chop, dice, and measure all ingredients before starting to prepare the recipe.
4. 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.
5. Add collard greens and broth to the pot.
6. Cover and simmer for about 20 minutes until the collard greens are tender.
7. 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.
8. Taste, and add a small amount of salt and black pepper if desired.
9. Stir in vinegar just before serving.
10. 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:
- Onions
Collard greens

    Source:

    Colorado State University Extension.  Eating Smart, Being Active. 

    Nutrition Information

    Serving Size: 1 cup
    Nutrients Amount
    Total Calories 190
    Total Fat 4 g
    Saturated Fat 1 g
    Cholesterol 8 mg
    Sodium 535 mg
    Carbohydrates 26 g
    Dietary Fiber 8 g
    Total Sugars 5 g
    Added Sugars included 0 g
    Protein 13 g
    Vitamin D N/A
    Calcium 77 mg
    Iron 3 mg
    Potassium 485 mg
    N/A - data is not available
    Nutrients Amount
    Total Calories 190
    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
    Cholesterol 8 mg
    Carbohydrates 26 g
    Dietary Fiber 8 g
    Total Sugars 5 g
    Added Sugars included 0 g
    Protein 13 g
    Minerals
    Calcium 77 mg
    Potassium 485 mg
    Sodium 535 mg
    Copper 362 mcg
    Iron 3 mg
    Magnesium 71 mg
    Phosphorus 241 mg
    Selenium 11 mcg
    Zinc 2 mg
    Vitamins
    Vitamin B6 0.3 mg
    Vitamin B12 0.2 mcg
    Vitamin C 8 mg
    Vitamin K 82 mcg
    Folate 166 mcg DFE
    Thiamin 0.3 mg
    Riboflavin 0.2 mg
    Niacin 2 mg
    Note: only nutrients that are available will show on this display

    MyPlate Food Groups

    Vegetables 1 cups
    Protein Foods 3 ounces

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    MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025