Hoppin John Salad

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Hoppin John Salad
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Hoppin’ John is a rice and bean salad traditionally served in the southern United States on New Year’s Day to bring a year filled with luck. Eaten any time of year, however, this salad is delicious and loaded with cancer-fighting power-foods.


Yields: Serves 10

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Ingredients

1 1/2 cups cooked or canned black-eyed peas, rinsed and drained

1 1/2 cups cooked brown rice

1 tomato, diced

1/2 cup thinly sliced green onions

1/2 cup thinly sliced celery

2 T minced fresh parsley

1/4 cup freshly squeezed lemon juice

1 T olive oil

1-2 garlic cloves, minced

1/4 tsp salt

1/4 tsp pepper, optional


PER SERVING: 91 calories; 1.9 g fat; 0.3 g saturated fat; 18.5% calories from fat; 0 mg cholesterol; 3.7 g protein; 15.4 g carbohydrate; 1.3 g sugar; 3.6 g fiber; 68 mg sodium; 20 mg calcium; 1.2 mg iron; 5.4 mg vitamin C; 137 mcg beta-carotene; 0.4 mg vitamin E


Preparation

Combine the black-eyed peas, rice, tomato, green onions, celery, and parsley in a mixing bowl.


Whisk together the lemon juice, oil, garlic, and salt in a small bowl. Pour over the salad and toss gently until evenly distributed. If time permits, chill for 1 to 2 hours before serving to allow the flavors to blend.

Stored in a covered container in the refrigerator, leftover Hoppin’ John Salad will keep for up to 3 days.

Additional Tips

If cooking the beans from scratch, see Bean Cooking Chart for details.

See the Grain Cooking Chart for times for cooking rice.

You could use diced red onion in place of the green onion.

The Cancer Project

Visit The Physicians Committee website for more delicious Food For Life recipes.




The Cancer Survivor's Guide:
Foods That Help you Fight Back
is available at Amazon.com

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