Find Blue Zones Kitchen Meals in a Store Near You

Black-Eyed Pea Salad With Mint and Onions

This recipe represents one of my fondest revelations from cooking on Ikaria. I would never have thought to pair beans with vinegar and mint, but the result was a symphony of new and magical flavors. The vinegar not only adds the healthful digestion and immunity-boosting effects of fermentation and probiotics but also helps maintain the texture of the beans so they don’t disintegrate as leftovers. Ikarians use red wine vinegar, but you can also use white or rice wine vinegar.

Cook Time:
1 hour (10 minutes with canned beans)

Black-Eyed Pea Salad With Mint and Onions Recipe


1 pound black-eyed peas (or four 15-ounce cans, drained)
3 green onions, tops removed and coarsely chopped
1 carrot, peeled and grated
3 tablespoons red wine vinegar 1 cup mint, chopped
1⁄2 red onion, chopped
1 cup greens like spinach, baby kale, or sweet dandelion, chopped
1⁄4 cup extra-virgin olive oil
Salt and pepper (optional)
Dill (optional for garnish)


If using dried black-eyed peas, place them in a pot and cover with water.
Bring to a boil; then reduce to a simmer and cover with a lid, tilting lid slightly to let some steam escape.
Cook for an hour, or until peas are tender.
While black-eyed peas are still hot and steaming, mix all the ingredients together in a large bowl, tossing to combine.
Add salt and pepper to taste.
If using canned black-eyed peas, just drain, rinse, and heat on stovetop over medium heat with all other ingredients until warmed through (5-6 minutes).
Garnish with dill, if using.
Serve warm or cold.

100 Recipes to Live to 100 THE BLUE ZONES KITCHEN

The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.

Learn More

From #1 New York Times Bestselling Author, National Geographic Fellow & Founder of Blue Zones, Dan Buettner

The Blue Zones: Secrets for Living Longer

Lessons From the Healthiest Places on Earth