This black-eyed bean soup is quite filling! Simple components combine to form a whole that is more powerful than the sum of its parts. Carrots, celery, onion, tomato, bell pepper, kale, and dried black-eyed peas are among the many healthful vegetables it contains. Indeed, canned black-eyed peas can be used to cut down on cooking time, which is actually rather short—about 30 minutes after the beans begin to simmer—because they are small and don’t need to be soaked.
Reasons to Love This!
- incredibly nourishing. The vibrant vegetables are rich in minerals, vitamins, and antioxidants! Gluten-free and vegan!
- Simple and quick. Just 20 minutes of preparation time—ideal for hectic evenings!
- Warm and filling. A warm, soothing soup that’s ideal for the winter months.
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Prep Time: 20
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Cook Time: 30
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Total Time: 50 minutes
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Yield: 7 cups
Ingredients
- Three tablespoons of olive oil, with extra to drizzle
- One large onion, chopped
- Four cloves of garlic, coarsely chopped
- One-fourth teaspoon of red pepper flakes
- Two chopped celery sticks
- Peel and cut two large carrots into half-moons or rounds that are 1/2 inch thick.
- One teaspoon salt and more to taste
- 1/4 cup of white wine
- 1 1/2 cups of diced fresh tomatoes or a 14-ounce can of diced tomatoes with juices
- One large chopped red bell pepper (can substitute yellow or green bell peppers)
- 1 1/4 cups (or two 14-ounce cans) of dry black-eyed peas
- Five cups of vegetable broth (or one tablespoon of “Better than Boullion” vegetable broth added to five cups of water)
- Two teaspoons of powdered garlic
- One teaspoon of paprika smoked
- Two teaspoons of dried thyme, or alternatively, dried Italian herbs
- Two bay leaves
- 1/2 teaspoon black pepper
- pinch cayenne pepper
- 1–2 teaspoons soy sauce or GF liquid aminos– optional, for depth.
- big handful of lacinato kale chopped or chopped collard greens
- 1/2 cup Italian parsley
Directions
- Heat the olive oil in a big pot or Dutch oven over medium-high heat.
- After three minutes of stirring while adding the onion and garlic, add the chili flakes and stir for another minute. Add the celery, carrots, and salt after lowering the heat to medium. Continue to sauté for four more minutes.
- Cook this off after using wine to deglaze the pan.
- Add the bell pepper, black-eyed peas, vegetable broth, tomatoes, juices, and all the seasonings.
- Bring to a boil, cover, reduce heat, and simmer gently until the black eye peas are cooked, about 30 minutes.
- If extra salt is needed, add it after tasting the soup. Add a small dash of soy sauce or extra vegetable bouillon for further depth. Cook for one to two minutes after adding the greens and half of the parsley.
- To serve, divide among bowls, drizzle with good olive oil, and sprinkle with fresh Italian parsley. A little pecorino is nice too (obviously not vegan, but tasty).
- Serve with Cornbread or cornbread muffins!
Notes
- Black Eyed Pea Soup will keep up to 4 days in the refrigerator, or freeze for up to 3 months in the freezer. Thaw overnight in the fridge before reheating.
- If you’d like to add meat– try browsing diced bacon or adding a ham hock, or use ground meat ( ground beef, turkey) that has been seasoned and browned, or ground sausage or chorizo. Soyrizo would work too. Feel free to use chicken broth, or bone broth!
Nutrient Information of Black-Eyed Pea Soup
Black-eyed peas are an excellent source of plant-based protein, fiber, and essential nutrients. When combined with vegetables and spices in a soup, they create a filling, low-calorie meal that delivers a range of vitamins and minerals. Below is a detailed nutrient table for a typical serving of black-eyed pea soup (1 cup):
| Ingredient | Nutritional Value (per serving) |
|---|---|
| Black-Eyed Peas (1/2 cup cooked) | – 100 calories, 7g protein, 0.5g fat, 20g carbohydrates, 6g fiber. Black-eyed peas are rich in folate, iron, and manganese, which support immune function, energy production, and bone health. |
| Carrots (1/4 cup) | – 12 calories, 0.3g protein, 0.1g fat, 3g carbohydrates, 1g fiber. Carrots provide a good amount of beta-carotene (vitamin A), supporting healthy vision and immune health. |
| Celery (1/4 cup) | – 4 calories, 0.2g protein, 0g fat, 1g carbohydrates, 0.5g fiber. Celery is a low-calorie vegetable that provides vitamins K and C, which contribute to bone health and antioxidant protection. |
| Onions (1/4 cup) | – 12 calories, 0.3g protein, 0g fat, 3g carbohydrates, 0.5g fiber. Onions add flavor and are rich in vitamin C and antioxidants that help boost immunity and reduce inflammation. |
| Garlic (1 clove) | – 5 calories, 0.2g protein, 0g fat, 1g carbohydrates, 0.1g fiber. Garlic contains allicin, a compound known for its antimicrobial and anti-inflammatory properties. |
| Vegetable Broth (1 cup) | – 10-20 calories, 0g fat, 2g carbohydrates, 1g protein. Low in calories and often used as a base for soups, vegetable broth is a good source of minerals and helps add flavor without adding extra fat or calories. |
| Olive Oil (1 tbsp) | – 119 calories, 13.5g fat, 0g carbohydrates, 0g protein. Rich in monounsaturated fats, olive oil helps promote heart health and provides anti-inflammatory benefits. |
| Spinach (1/4 cup) | – 7 calories, 0.9g protein, 0.1g fat, 1g carbohydrates, 0.5g fiber. Spinach adds iron, vitamins A and C, and folate, all of which support blood circulation, skin health, and the immune system. |
Health Advantages of Black-Eyed Pea Soup
Black-eyed pea soup is not just tasty, it also offers numerous health advantages:
1.bundant in Plant-derived Protein
- Black-eyed peas serve as an excellent source of plant-derived protein, supplying around 7 grams per half-cup serving. Protein is crucial for cultivating and mending tissues, preserving muscle mass, and bolstering the immune system. For those following vegetarian or vegan diets, this soup is a fantastic method to boost protein intake in your meals.
2.Elevated Fiber Content for Digestive Wellness
- Featuring roughly 6 grams of fiber per serving from black-eyed peas and veggies such as carrots and celery, this soup is a superb option for fostering healthy digestion. Fiber encourages regular bowel activity, wards off constipation, and aids in regulating blood sugar levels.
3.Loaded with Antioxidants
- The components of black-eyed pea soup, including garlic, onions, spinach, and carrots, supply antioxidants such as vitamin C, beta-carotene, and allicin. These antioxidants combat oxidative stress, diminish inflammation, and enhance immune performance.
4.Promotes Cardiovascular Health
- Black-eyed peas, olive oil, and garlic combine to create a heart-friendly dish. The monounsaturated fats found in olive oil assist in lowering harmful cholesterol (LDL), while the fiber in black-eyed peas can further aid in lowering cholesterol levels. Garlic has also demonstrated positive cardiovascular impacts, including the ability to reduce blood pressure.
5.Bone Health Enhancement
- Ingredients like spinach, celery, and carrots are rich in vital minerals like calcium, magnesium, and vitamin K, all contributing to the maintenance of robust bones and the support of bone density.
6.Low-Calorie, Filling Dish
- Even though it’s packed with nutrients, black-eyed pea soup is low in calories, making it a fantastic choice for those aiming to manage or lose weight. The mixture of fiber and protein in the soup keeps you feeling satiated longer without excessive calorie intake.
Cooking Suggestions for Ideal Black-Eyed Pea Soup
Crafting a savory and nutritious black-eyed pea soup is simple with a few effective cooking suggestions. Here’s how to ensure your soup turns out flawlessly every time:
1. Soak the Black-Eyed Peas (Optional)
When using dried black-eyed peas, soaking them for 4-6 hours or overnight before cooking is advisable. Soaking decreases cooking duration and assists in digestion. If you’re pressed for time, you may skip this step and utilize canned black-eyed peas, ensuring to rinse them thoroughly to eliminate extra sodium.
2. Sauté Vegetables First
To enhance flavor, begin by sautéing onions, garlic, carrots, and celery in a small amount of olive oil. This technique deepens the soup’s taste by creating a richer flavor base. Sauté for about 5-7 minutes until the vegetables become tender and aromatic.
3. Choose Homemade or Low-Sodium Broth
The broth serves as the cornerstone of your soup’s flavor profile. To keep it light and nutritious, opt for a low-sodium vegetable broth or create your own at home. For a more intense flavor, you might also prefer vegetable stock or incorporate herbs like thyme or bay leaves.
4. Incorporate Greens for Added Nutrition
Add fresh spinach or kale towards the end of cooking. These leafy greens are abundant in vitamins and minerals and bring vibrant color and texture to your soup. Allow the greens to wilt for a few minutes before serving.
5. Season Generously
Blackeyed pea soup thrives with diverse seasonings. Alongside salt and pepper, consider a dash of smoked paprika or cumin for a warm, earthy taste. A hint of vinegar or lemon juice can enhance flavor balance at the end of the cooking process.
6. Simmer for Flavor Integration
After combining all ingredients, let the soup simmer for 20-30 minutes to allow flavors to meld. The longer it simmers, the more profound the taste will be. Taste and modify seasonings as necessary before serving.
7. Prepare Ahead for Meal Prep
Black-eyed pea soup can be stored in the refrigerator for 3-4 days, making it an excellent candidate for meal preparation. The flavors deepen as they sit, ensuring enjoyable leftovers for lunch or dinner throughout the week. Just reheat on the stove or microwave.
Conclusion
Black-eyed pea soup is a delightful, nutritious, and filling meal that’s ideal for anyone wishing to indulge in a plant-based dish full of fiber, protein, and crucial nutrients. The combination of black-eyed peas, vegetables, and flavorful seasonings provides a range of health gains, from heart health to digestive assistance. By adhering to a few straightforward cooking tips, you can effortlessly create a tasty pot of black-eyed pea soup that nourishes your body and soothes your spirit.
Whether you’re preparing a large batch for a family gathering or meal prepping for the week, black-eyed pea soup is a superb choice that’s as wholesome as it is comforting. Give it a try today and reap the benefits of this nutritious soup!
