Black Eyed Pea Soup

30 Minute Meals

Black Eyed Pea Soup (Blue Zone Ikarian Stew)

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Black eyed pea soup in a bowl

Prep

10 minutes

Cook

20 minutes

Yield

3 -4

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

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.

Black eyed pea soup in a bowl

❤️ 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.

Close up of black eyed pea soup

👩‍🍳 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

👝 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

What are black eyed peas?

Despite their name, they aren’t peas, instead, they are a bean that has a little black dot on them that makes it look like a black eye.

Where are the Blue Zones?

Blue Zones are located in parts of Italy, Greece, Japan, Costa Rica, and more. They are home to some of the healthiest, and longest-living people in the world.

Black eyed pea soup in a bowl

Black Eyed Pea Soup (Blue Zone Ikarian Stew)

5 from 6 votes
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 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soup
Cuisine Greek-Inspired
Servings 3 -4
Calories 372 kcal

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
 

  • 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.

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
Review This Recipe Let us know how it was!
Claudia Kozak

5 stars
Love, love, love this recipe. So flavorful and with the dill at the finish, perfection. Even my kids 5 & 8 love this dish. Thank you for helping us Americans bring more of that Greek food and lifestyle into our homes with this awesome blue zone recipe.

Maria Koutsogiannis

Thank you so much, Claudia!!!!

Chelsea P

5 stars
Made this for dinner tonight and my mom said it reminded her of her mom (my Yiayia), so I’d say this was a pretty special meal <3 Again, Maria thanks so much for a hearty recipe! Our tomatoes weren't flavourful enough, so we added more tomato paste and a lil bit of mushroom stock (from a stock cube) which helped! My mom also added feta and some of the fennel fronds as garnish. So tasty and simple to make – will definitely be on our family dinner menu again!

Maria Koutsogiannis

YES!!! I love this so much, it’s going to make me emotional. Thank you so much for the love. Let me know what you make next, ok?

Chelsea P

🥹 Absolutely!!

Susan Dunn

This was sooooo good!! Thank you so much for sharing! This will be a regular for sure

Maria Koutsogiannis

thank you so much for the love, susan!

Arabella Bisshop

5 stars
New favourite comfort food!! I’ve already made twice this week and can’t get enough. Already obsessed with all of these recipes and I can’t wait to make them all. 😍😍

Maria Koutsogiannis

Pleae let me know what you make next!!!!

Pamela Parent

5 stars
So good, so quick and easy. The black eyed peas became so creamy. Love fennel so was happy to see a recipe using it. I will make this again for sure.

Maria Koutsogiannis

Thank you so much, Pamela! I am so glad you enjoyed this!

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