Dirty Rice & Black Eyed Peas

This savory dish is a healthier take on a Southern favorite. Serve it with a salad or other green vegetable and you have an inexpensive, easy meal!


3 cups broth (fat-free, reduced sodium, vegetable or chicken)
2 bay leaves (optional)
2 3⁄4 cups instant brown rice
2 cans black-eyed peas, drained and rinsed
1 tablespoon vegetable oil
1 cup onion, diced
1 cup celery, diced
1⁄2 bell pepper, diced
1⁄2 tablespoon dried oregano
3 cloves garlic (or 1 1/2 tsp, minced)
8 ounces turkey sausage (cooked)
1⁄4 teaspoon black pepper
1⁄2 cup water
hot sauce (to taste)



  1. In a large skillet, combine broth and bay leaves. Bring to a boil. Add rice, cover and simmer for 8-10 minutes until rice is cooked.
  2. Remove bay leaves and place cooked rice in a large bowl.
  3. Add 1 tablespoon oil to skillet, turn heat to medium-high. Add onion, celery, bell pepper, and oregano. Sauté until vegetables are soft, about 5 mins. Add garlic and sausage and cook one more minute.
  4. Add rice, black-eyed peas, and black pepper to skillet. Stir until everything is heated through. Add water. Serve with hot sauce if desired.


Cook’s tips

  • To lower sodium, cook rice in water instead of broth and choose beans with no salt added.
  • Not much time? Cook rice, sausage, and vegetables ahead of time. Refrigerate up to 3 days.
  • No fresh garlic? Substitute 1/4 teaspoon garlic powder for 2 cloves garlic.

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