Black Eyed Pea Soup (Blue Zone Ikarian Stew)
User Reviews
5
Black Eyed Pea Soup (Blue Zone Ikarian Stew)
Description
This soup starts by gently sautéing diced onion, minced garlic, and chopped fennel in olive oil until soft. Adding rinsed black-eyed peas, fresh tomato, diluted tomato paste, water, and bay leaves builds the soup’s base. Simmering for 15-20 minutes reduces the liquid to a stew-like consistency and concentrates flavors. Fresh dill and salt are stirred in near the end, and extra olive oil is incorporated for depth and richness.
The finished dish offers tender legumes in a fragrant broth with herbal brightness from dill and subtle anise notes from fennel. The bay leaves and tomato paste add layered complexity. This soup works well as a light main course or starter, accompanied by crusty bread.
Serving suggestions include a dollop of Greek yogurt and extra dill to add creaminess and fresh herbal aroma. It can be paired with pita or bread to soak up the flavorful broth.
Ingredients
- 1/2 cup olive oil extra virgin, divided
- 19 oz black-eyed peas can, drained and rinsed
- 1 onion small red, diced
- 4 garlic cloves, minced
- 1 fennel bulb cored and chopped
- 1 tomato large or 2 small, finely chopped
- 1 1/2 tbsp tomato paste diluted with 1/4 cup water
- 2 bay leaf
- 3-4 cups water
- 2 tsp salt
- 1/4 cup dill chopped, fresh
Instructions
- Heat ¼ cup olive oil oil over medium heat in a large pot. Once warm, add the diced onion, minced garlic and chopped fennel. Stir occasionally and cook for 10-12 minutes, until softened.
- Add the black eyed peas and stir to combine.
- Add in the finely chopped tomato, diluted tomato paste (tomato paste mixed with 1/4 cup water) and 3 cups water, enough to cover the ingredients in the pot. Add the bay leaves and bring to a boil over high heat. Reduce heat to keep at a simmer for 15-20 minutes until reduced to more of a stew like consistency. Stir in the salt and dill and cook for a few more minutes.
- Finally stir in the other ¼ cup olive oil, taste and adjust seasoning with more salt and dill if desired.
Notes
- Serve with a dollop of Greek yogurt to add creaminess and balance the stew's savory flavors.
- Additional fresh dill sprinkled on top enhances the herbal profile.
- Pair the dish with crusty bread or fluffy pita for a complete meal experience.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3-4
Amount Per Serving
Calories 372 kcal
% Daily Value*
| Calories | 372kcal | 19% |
| Carbohydrates | 25.3g | 8% |
| Protein | 8.2g | 16% |
| Saturated Fat | 4.2g | 21% |
| Polyunsaturated Fat | 3.3g | 19% |
| Monounsaturated Fat | 20.1g | 101% |
| Sodium | 1196.1mg | 50% |
| Fiber | 7.4g | 30% |
| Sugar | 5.4g | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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