Southern Stir-Fry
This Southern-inspired vegetarian stir-fry combines cold white rice, black-eyed peas, corn, and red onion with fresh thyme, garlic salt, and a touch of cayenne. Spinach adds a fresh green finish, while the blend of earthy peas, sweet corn, and gentle heat makes it a satisfying choice for a quick weeknight meal or meatless lunch.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Southern Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 57
- Heart Health
- 76
- Metabolic
- 50
- Digestive
- 41
- Inflammatory
- 39
- Performance
- 56
- General Wellness
- 1
Heat a wok or 12-inch skillet over medium-high heat. Add oil and swirl the wok or skillet to coat the sides.
- 2
Add black-eyed peas, onion, corn, rice, thyme, garlic salt, and cayenne; stir-fry until heated through, 3 to 4 minutes. Add spinach and stir-fry until it begins to wilt, 1 to 2 minutes.
- Calories 372.59 kcal Moderate 19%
- Protein 12.77 g Good Source 26%
- Carbohydrate 70.14 g 26%
- Total Fat 4.72 g Moderate 6%
- Saturated Fat 0.49 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.04 mg Low Source 0%
- Sodium 542.65 mg High 24%
- Dietary Fiber 6.78 g Good Source 24%
- Total Sugars 9.03 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 168.56 mg Moderate 13%
- Iron 5.36 mg Good Source 30%
- Potassium 790.57 mg Moderate 17%
- Vitamin A 558.42 mcg Good Source 62%
- Vitamin C 16.96 mg Moderate 19%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Southern Stir Fry is a Soul Food side dish recipe made with 9 ingredients. It takes about 20 mins, serves 4, and is rated easy. Key ingredients include Black Eyed Peas, Cayenne Pepper, Corn, and Fresh Thyme. Each serving provides about 372.59 kcal, and is a good source of protein.
Recipe Questions
- What is Southern Stir-Fry?
- It is a Soul Food stir fry recipe made with 9 ingredients, usually served for side dish or dinner or lunch.
- What is Southern Stir-Fry made of?
- The main ingredients are Black-Eyed Peas, Cayenne Pepper, Corn, Fresh Thyme, Garlic Salt. The full list of 9 is above.
- How long does it take to make Southern Stir-Fry?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 372.59 kcal. The full nutrition breakdown is above.
- Is Southern Stir-Fry easy to make?
- This recipe is rated easy, with 9 ingredients and 2 steps.
- Is Southern Stir-Fry healthy?
- Southern Stir-Fry has an easyChef Pro health score of 48/100. Per serving, it provides 372.59 calories and 12.77 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber, iron and vitamin A. Worth noting per serving: sodium at 542.65 mg (24% of the Daily Value). It contains Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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