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5.0 from 24 votes

Black Eyed Pea Soup (Blue Zone Ikarian Stew)

This delicious, hearty soup is so good for you, Greek-inspired, and will warm you from the inside during the cooler months.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 3 -4
Calories: 372 kcal
Course: Soup
Cuisine: Greek

Ingredients

  • 1/2 cup extra virgin olive oil, divided
  • 19 oz can black eyed peas, drained and rinsed
  • 1 small red onion, diced
  • 4 garlic cloves, minced
  • 1 fennel bulb, cored and chopped
  • 1 large tomato (or 2 small) finely chopped
  • 1 1/2 tbsp tomato paste diluted with 1/4 cup water
  • 2 bay leaves
  • 3-4 cups water
  • 2 tsp salt
  • 1/4 cup chopped fresh dill

Instructions

    Cup of Yum
  1. 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.
  2. Add the black eyed peas and stir to combine.
  3. 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.
  4. Finally stir in the other ¼ cup olive oil, taste and adjust seasoning with more salt and dill if desired.

Notes

  • Serving suggestions: a dollop of Greek yogurt, more fresh dill and/or a slice of crusty bread or our fluffy pita recipe

Nutrition Information

Calories 372kcal (19%) Carbohydrates 25.3g (8%) Protein 8.2g (16%) Saturated Fat 4.2g (21%) Polyunsaturated Fat 3.3g Monounsaturated Fat 20.1g Sodium 1196.1mg (50%) Fiber 7.4g (30%) Sugar 5.4g (11%)

Nutrition Facts

Serving: 3-4

Amount Per Serving

Calories 372

% 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.