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Ikarian Black Eyed Pea Stew

Wholesome Ikarian Black Eyed Pea Stew for Heartfelt Meals

This Ikarian Black Eyed Pea Stew is a nutritious and flavorful comfort food packed with plant-based goodness.
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Prep Time 15 minutes
Cook Time 50 minutes
Resting Time 30 minutes
Total Time 1 hour 35 minutes
Servings: 4 individuals
Course: Soups
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 2 cups canned black-eyed peas or use 1 cup dried black-eyed peas soaked overnight
  • 2 tablespoons extra virgin olive oil plus extra for drizzling
  • 1 medium yellow onion chopped
  • 1 medium fennel bulb chopped, or substitute with celery
  • 3 cloves minced garlic use fresh for best flavor
  • 2 medium carrots chopped into bite-sized pieces
  • 2 medium heirloom tomatoes diced, or substitute with regular tomatoes
  • 2 tablespoons tomato paste
  • 2 leaves bay leaves remove before serving
  • 1 teaspoon salt adjust to taste
  • 2 cups kale leaves chopped, can substitute with other greens
  • 2 tablespoons chopped dill or substitute with parsley
  • 4 cups water adjust to achieve desired consistency
For Serving
  • 1 loaf crusty bread for dipping
  • 1 cup side salad using seasonal greens

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions
  1. Begin by preparing your ingredients for the Ikarian Black Eyed Pea Stew. Chop the yellow onion, fennel bulb, and carrots into bite-sized pieces. Dice the heirloom tomatoes.
  2. In a large Dutch oven, heat a generous drizzle of extra virgin olive oil over medium heat. Once the oil shimmers, add the chopped onion and fennel. Sauté for about 8 minutes until soft and translucent.
  3. Stir in the minced garlic and continue to sauté for an additional 1-2 minutes until fragrant. Avoid burning the garlic.
  4. Add the black-eyed peas, chopped carrots, diced tomatoes, tomato paste, bay leaves, and salt into the pot. Stir everything together.
  5. Pour in enough water to cover the mixture, about 4-5 cups, and bring to a gentle boil. Reduce heat, cover, and simmer for approximately 50 minutes.
  6. After 50 minutes, stir in the chopped kale and dill. Cover and cook for another 10 minutes until the kale softens.
  7. Remove bay leaves and give the stew a final stir. Drizzle more olive oil on top and serve hot with crusty bread or a side salad.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 500mgPotassium: 900mgFiber: 12gSugar: 6gVitamin A: 5000IUVitamin C: 30mgCalcium: 80mgIron: 3.5mg

Notes

For richer flavor, let the stew rest for up to 30 minutes off the heat before serving.

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