Instant Pot Black-Eyed Peas & a Recipe for Cowboy Caviar

by lydia on June 15, 2016

Did you know that black-eyed peas are a great source of potassium?

Just 1 cup contains about 690 mg, as well as other minerals: copper, manganese, magnesium, zinc, phosphorous and vitamins, such as folate and other B vitamins.

These little babies are so easy to whip up in the Instant Pot and can be easily added to soups, stews, veggie hash, and salads.

Black Eyed Peas

Black-eyed peas are a good complex carbohydrate choice for quick burning fuel for those with adrenal fatigue and/or a sluggish thyroid.

Many people have trouble with the legume family due to gas/bloating. However, I’ve found that black-eyed peas are a good ‘gateway legume’ to get started with. Simply start with just a quarter cup every other day for a couple weeks. If you have trouble with fiber-rich foods due to gut dysbiosis, just try smaller amounts while you heal your gut.

How To Make Black-Eyed Peas for the Instant Pot

First off, let me say if you do not yet have an Instant Pot, I highly recommend you invest in one soon. It is the single most used appliance in my kitchen; it has cut down my time spent in the kitchen and made my life a ton easier. Get one here.

Here’s how to make them:

2 cups black-eyed peas, 8 cups water. Choose the manual setting, and set it for 6 minutes, then when that time is up, let it switch off to warm for at least 10 minutes before releasing pressure. There is no need to soak them before cooking. It really doesn’t get any easier than this!

Now that you’ve made some black-eyed peas, what are you gonna do with them? Why make some Cowboy Caviar of course!


Cowboy Caviar
CowboyCaviar 600x600

Cowboy Caviar starts with a spicy base of black-eyed peas, tomatoes, corn, and avocado. If you do not tolerate corn, you do what I do and substitute yellow summer squash instead.

5.0 from 1 reviews
Cowboy Caviar
  • 3½ cups black-eyed peas
  • 1½ cups fresh Non-GMO corn kernels, OR finely diced summer squash for those who cannot tolerate corn
  • 1½ cups chopped tomatoes
  • 1 red, orange or yellow bell pepper
  • ¾ cup chopped scallion greens
  • ½ cup chopped cilantro
  • 1 to 2 jalapenos, minced
  • 1 avocado, diced
  • ⅓ cup minced fresh herbs; combo of parsley, oregano, and basil
  • Basic vinaigrette: Recipe - ⅓ cup olive oil or garlic olive oil, 3 Tbsp lime juice, 1 tsp sea salt
  1. Combine all ingredients in a bowl and add dressing to taste.

Most recipes for cowboy caviar contain black beans as well; I decided to skip them because I personally do best with black-eyed peas and doubling up on the legumes is harder for my body to handle. I also love it without the corn but the corn does add a nice summer sweetness to the dish. Try this recipe to suit your taste preferences and digestive capacity. It’s a nice easy dish to whip up and have on the side. It’s super portable and makes a great option to take to summer parties. I hope you enjoy it!




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Kelly Matsudaira July 8, 2016 at 1:55 pm

I’ve never had black-eyed peas but this recipe sounds tasty. I’ll have to give it a try! Thanks!

lydia July 8, 2016 at 4:14 pm

It’s a great crowd pleaser – good recipe to take to a party! 😉

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