Black Eyed Pea Soup (Blue Zone Ikarian Stew)

This warming, comforting black eyed pea soup is the ultimate dish for the fall and winter that’ll stick to your bones! This dish is full of healthy, wholesome ingredients that are Blue Zone diet-friendly. If you don’t know what the Blue Zone is, it’s certain countries around the world with the healthiest people, who live the longest. This has been tied back to their diets, which are heavily focused on vegetables, fish, and legumes, versus things like eggs, sugar, and processed foods.

❤️ Why You’ll Love Black Eyed Pea Soup

• Greek Inspired: This dish is essentially Ikarian Soup, which is the island in Greece that is in the Blue Zone
• Healthy: The ingredients in this black eyed pea soup are whole, healthy, and PACKED with benefits
• Hearty: This soup is so hearty, filling, and comforting. It’s a great meal for any season, but especially when the weather gets colder

🍲 Ingredients

Fennel – Fennel not only adds a delicious flavor to any dish but it also can benefit your heart, and skin, it’s anti-inflammatory and is just so dang good!

Black Eyed Peas – Black eyed peas are full of nutrients like vitamin A, folate, manganese, and fiber. A delicious, healthy, plant-based protein.

👩‍🍳 How to Make Black Eyed Pea Soup

1. Heat ¼ cup olive 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.

🪄 Tips and Tricks

• Serve with a dollop of plain Greek yogurt, fresh dill, and/or crust bread or pita
• Add in your favorite veggies if you are trying to use up stuff in your fridge – carrots, potatoes, and celery, are all good options

🗒 Best served with

• Fluffy Greek Pita Bread
• Simple Homemade Greek Salad

👝 How to Store Leftovers

This soup is so delicious to meal prep for the week. It stores well. Just put it in an airtight container and keep it in the fridge for up to 4 days, or freeze it for up to 3 months.

🤔 Common Questions

Black Eyed Pea Soup (Blue Zone Ikarian Stew)

5 from 9 votes

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

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Soup

Cuisine Greek-Inspired

Servings 3 -4

Calories 372 kcal

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Ingredients

  

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• 1/4 – 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 cups water (or chicken or vegetable broth)
• 2 tsp kosher salt
• 1/4 cup chopped fresh dill plus more for garnish
• 1/4 cup crumbled feta cheese (optional)

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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.
• Optionally, stir in the remaining ¼ cup olive oil, taste and adjust seasoning with more salt.

  Garnish with fresh chopped dill and crumbled feta (about 2 tbsp per bowl) if desired.

Video

Notes

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

Nutrition

Calories: 372kcal | Carbohydrates: 25.3g | Protein: 8.2g | Saturated Fat: 4.2g | Polyunsaturated Fat: 3.3g | Monounsaturated Fat: 20.1g | Sodium: 1196.1mg | Fiber: 7.4g | Sugar: 5.4g

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