Fitness Articles and Resources

Black-Eyed Pea Salad

Senior-Friendly Black-Eyed Pea Salad with Balsamic-Dijon Vinaigrette

June 07, 20252 min read

Black-Eyed Pea Salad with Balsomic-Dijon Vinaigrette

The humble black-eyed pea shines in this vibrant, satisfying salad that delivers plant-based protein, fiber, and antioxidants—ideal for active older adults. With bold flavors and a nutrient-dense profile, this dish is both elegant and simple. It can serve as a nutritious starter or a no-fuss meal for four.


Ingredients

For the Salad

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon peeled and coarsely chopped fresh ginger

  • 1 (15-ounce) can black-eyed peas, drained and rinsed

  • ½ teaspoon kosher salt, plus more to taste

  • Freshly ground black pepper

  • ½ cup coarsely chopped flat-leaf parsley

  • 1 yellow bell pepper, seeded and diced

  • 1 red bell pepper, seeded and diced

  • ½ cup diced red onion

  • 5 ounces arugula

  • ¼ cup sunflower seeds

  • 1 cup crumbled goat cheese or feta

  • About ½ cup Balsamic-Dijon Vinaigrette (see below), or more to taste


For the Balsamic-Dijon Vinaigrette

  • ¼ cup aged balsamic vinegar

  • 1 cup extra-virgin olive oil

  • 1 tablespoon whole-grain mustard

To make the dressing: Combine all ingredients in a jar with a lid. Shake well to emulsify. Store leftovers in the refrigerator for up to a week.


Instructions

  1. Heat olive oil and ginger in a medium saucepan over medium heat for 2–3 minutes until the ginger turns slightly brown.

  2. Add black-eyed peas, ½ tsp salt, and black pepper. Reduce heat to medium-low and cook for 1–2 more minutes to warm. Set aside and let cool.

  3. Using a slotted spoon, transfer the peas to a large bowl. Add parsley, diced peppers, and onion. Mix and adjust seasoning as needed.

  4. To serve:

    • Divide arugula between four plates.

    • Top with equal portions of the black-eyed pea mixture.

    • Sprinkle with sunflower seeds and crumbled cheese.

    • Drizzle with vinaigrette and serve.


Why This Recipe Is Great for Senior Fitness

🥗 Packed with Nutrients

  • High in fiber for digestive health and blood sugar stability.

  • Includes healthy fats from olive oil and seeds to support heart and brain function.

💪 Supports Muscle & Bone Health

  • Contains plant-based protein from peas and seeds—great for preserving muscle mass.

  • Goat cheese or feta adds calcium for bone strength.

🌈 Anti-Inflammatory & Heart-Healthy

  • Full of colorful vegetables and antioxidants that reduce inflammation and support cardiovascular wellness.


Looking for more senior-friendly meals to support your health and energy? Join us at Desert Fitness Collective and learn how nutrition fuels fitness over 50.

Stay strong, eat smart, and enjoy every bite!

senior nutritionsenior healthy recipesblack-eyed pea saladhigh-fiber salad for seniorsplant-based protein for seniorssenior meal ideas
Owner and founder of Desert Fitness Collective

Cheryl

Owner and founder of Desert Fitness Collective

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