Black-Eyed Pea Meatloaf

By The American Heart Association

Explore this Simple Cooking with Heart recipe that highlights the quintessential American comfort food: meatloaf paired with black-eyed peas—a nutritious Southern side dish.

Servings: 6

Ingredients:

For the Black-Eyed Peas:

• 31 oz. can of low-sodium black-eyed peas

For the Meatloaf:

• 1 small onion, finely chopped
• 1 medium bell pepper (any color), finely chopped
• 1 tsp. extra virgin olive oil or vegetable oil
• 2 cloves of minced fresh garlic OR 1 tsp. of jarred minced garlic
• 2 Tbsp. fat-free skim milk
• 1/3 cup quick-cooking oats
• 1.5 lb. extra-lean fat-free ground turkey (95% or 99% lean) (may substitute with extra lean ground beef or pork)
• 2 eggs, beaten
• 1 Tbsp. Dijon mustard
• 8 oz. can of no-salt-added tomato sauce (divided use)
• 1/4 tsp. black pepper
• 1 tsp. dried parsley
• 1 tsp. cider vinegar
• Non-stick cooking spray

Directions:

For the Black-Eyed Peas:

1. Heat the peas in a microwave-safe covered dish on high for 5 minutes, or until warmed through.

For the Meatloaf:

1. Preheat the oven to 350 degrees.
2. In a glass 9×5 loaf pan, combine the chopped onions and bell pepper, drizzle with oil, and toss to coat.
3. Cover the loaf pan with a plate and microwave on high for 3 minutes (NOTE: Do not use a metal loaf pan in the microwave!). Allow the vegetables to cool slightly.
4. In a medium bowl, mix together the cooled vegetables, minced garlic, milk, oats, ground turkey, eggs, mustard, 2 tablespoons of tomato sauce, black pepper, and parsley until well combined.
5. Spray the loaf pan with cooking spray. Shape the meat mixture into a loaf and place it in the pan.
6. In the same medium bowl, combine the remaining tomato sauce and cider vinegar, and pour it over the meatloaf.
7. Bake for 50-60 minutes until the internal temperature reaches 165°F for poultry and 160°F for beef or pork. Let the meatloaf rest for 5-10 minutes before slicing.

Quick Tips:

• Tip: For mini-loaves, use muffin tins to bake individual portions. These are fun for kids, easy to freeze, and cook in half the time!

Nutritional Information:

Calories: 322 Per Serving

Protein: 40g Per Serving

Fiber: 7g Per Serving

Cost Per Serving: $2.61

To discover more about the Meatloaf with Black-Eyed Peas Recipe from the American Heart Association, click here.