Vegetables, especially Soul-Food-Vegetables is the only food group that offers diversity in color, taste appeal, and vitamin content. When bought fresh from the garden, vegetables offers an array of imaginative ways a vegetable dish can be presented at the table. When available, use fresh vegetables as much as possible.

These recipes have been tested using fresh and frozen vegetables and they do not lose the quality or any flavor by using a frozen version.

The following Soul-Food-Vegetables are include in this section:

Black-Eyed Peas with Smoked Turkey
Collard Greens with Smoked Turkey Wings
Fried Green Tomatoes
Fried Okra
Fried Onion Rings
Okra Corn Casserole
Roasted Vegetables
Seasoned Cabbage
Southern Fried Corn
Tennessee Baked Beans

Smoked turkey for boiling
5 cups water
16 ounces black-eyed peas, fresh or frozen
1 medium onion, chopped
½ teaspoon red pepper
1 tablespoon vegetable oil
Salt and pepper to taste

In medium pot, combine water, turkey, onion, and red pepper. Cook until turkey is done. Add peas, oil, salt and pepper, continue cooking over medium heat until peas are done, not mushy.

1 smoked turkey wing or 3 to 4 ounces smoked meat
2 quarts water
1 to 2 hot pepper pods or 1 teaspoon crushed red pepper
4 pounds of fresh collard greens
1 to 2 tablespoons sugar
1 tablespoon olive oil
2 tablespoons vinegar
1 medium onion, peeled and chopped
Salt and pepper to taste

Place turkey wing or smoked meat in large pot; add water and pepper pods. Cover. Bring to a boil; reduce heat and simmer until tender. Remove from heat, but do not drain. Break stems off of greens. Wash leaves thoroughly. Slice leaves into bite-size pieces by rolling several leaves together and slicing in one fourth inch strips.

Add greens, sugar, oil, vinegar, onion, salt and pepper to smoked meat. Let greens cook down in pot, then cover over medium heat 45 minutes to 1 hour, or until greens are tender. Serve with a slotted spoon. Makes 8 to 10 servings.


FRIED GREEN TOMATOES -Soul-Food-Vegetables
4 medium green tomatoes
1 cup cornmeal
2 tablespoons all-purpose flour
1 cup Buttermilk
1 teaspoon salt, optional
1/4 teaspoon black pepper
Vegetable oil

Slice tomatoes into 1/4 inch. In a bowl, combine cornmeal, flour, salt, and pepper. Dip tomato slices into buttermilk to coat; then batter tomatoes in cornmeal mixture, covering all sides of tomato. Use more cornmeal if needed.

Heat oil in a skillet over medium heat until hot, but not smoking. Add a few tomato slices to hot oil; cook, turning once on each side until golden brown. Drain on paper towel. Yield: 4 servings.

FRIED OKRA – Soul-Food-Vegetables
8 pods okra
1 cup yellow cornmeal
1 tablespoon flour
1 teaspoon salt
1/2 teaspoon pepper
1/2 vegetable oil (more if needed)

Cut okra into 1/4 inch slices. Wash okra in cold water. In a small bowl, mix together cornmeal, flour, salt and pepper. Batter okra in cornmeal mixture. Heat oil in skillet over medium heat then fry okra for 10 minutes or until golden brown. Drain on paper towel. (Serves 6)

FRIED ONION RINGS – Soul-Food-Vegetables
1 cup buttermilk
1 cup milk
3 or 4 medium onions, thickly sliced about ¼ inch
1 cup all-purpose flour Vegetable oil

In a small bowl, combine buttermilk and regular milk; then soak onions in milk mixture for 5 minutes. Dip onion rings into flour; shake off excess. Re-dip into milk and then into flour again; shake. Fry in vegetable oil until golden brown. Yield: 4 to 6 servings.

OKRA CORN CASSEROLE – Soul-Food-Vegetables
6 ears corn
2 cups, cup-up okra
1/3 cup margarine
1 tablespoon margarine
3 medium tomatoes, chopped
1 tablespoon sugar
Salt and pepper to taste

Shuck corn. Wash and remove silk. Cut corn from cob. In a large skillet, cook and stir okra in 1/3 cup of margarine over medium heat until tender, about 5 to 7 minutes. Add corn and 1 tablespoon margarine. Cook uncovered until tender. Stir in tomatoes, sugar, salt and pepper. Cook uncovered until tomatoes are done, about 10 minutes. Yield: 6 servings.

ROASTED VEGETABLES – Soul-Food-Vegetables
3 medium potatoes, quartered
1/2 cup baby carrots
1 small onion, cut into wedges
1/3 cup olive oil
3 tablespoons lemon juice
3 cloves garlic, minced
1 tablespoon chopped fresh rosemary
1 tablespoon dried oregano
Salt and pepper to taste
1 green pepper, cut into 1/2-inch wide strips .

Preheat oven to 450 degrees. Combine potatoes, carrots, and onion in an ungreased 13×9 inch baking pan. In a small bowl, add olive oil, lemon juice, garlic, rosemary, oregano, salt and pepper. Drizzle the mixture over the vegetables.

Bake for 20 minutes. Remove baking dish from the oven and add green pepper. Toss to combine the green pepper with the other vegetables. Return the pan to the oven. Bake for 13 to 15 more minutes or until the vegetables and fork tender and brown on the edges. Serve hot.

SEASONED CABBAGE – Soul-Food-Vegetables
2 to 4 ounces Boiling meat, ham, turkey, ham hocks (your preference)
4 cups water
5 cups cabbage, quartered
3 tablespoons margarine
1 medium onion, chopped
Seasoned salt to taste
Black pepper to taste
1/2 teaspoon Red Pepper, optional

Boil meat with water in saucepan on medium heat until fork tender. Add cabbage, margarine, onion, salt, pepper, and red pepper if desired. Cover and cook until tender but not falling apart.

SOUTHERN FRIED CORN – Soul-Food-Vegetables
12 ears yellow corn
2 tablespoons flour 1/2 cup bacon grease (more or less to taste)
1 teaspoon sugar
1 cup margarine, soft
Salt and pepper to taste

Cut corn from cob then scrape a few cobs. For large kernels, make several cuttings before scraping. In a medium bowl, combine corn, flour, sugar, half of margarine, salt and pepper. Mix well. Heat bacon grease in skillet over medium heat. Add corn mixture to hot grease then add a half cup of water. Stir frequently.

Add remaining margarine; stir. Cook slowly over low heat, stirring frequently. Add only a half cup of water as needed during the cooking process to keep from sticking. Cook slowly for about 45 minutes to an hour or until corn is done and almost all moisture is absorbed. Yield: 6 to 8 servings.

TENNESSEE BAKED BEANS – Soul-Food-Vegetables
8 slices bacon, cut into 1 inch pieces
1 small onion, chopped
1/3 cup green pepper, chopped
2 (16 ounce) pork and beans, drained
1/3 cup brown sugar
½ cup chili sauce or ketchup

Fry bacon until crisp, drain on paper towel. Saute onions and green peppers in bacon grease until translucent. Add beans, brown sugar, chili sauce and bacon. Stir. Bake in a 350 degree oven for 45 minutes or until hot. Yield: 8 servings.

For great meal ideas to go along with these fresh Soul-Food-Vegetables, please visit our Soul Food Meals Center.