Black-Eyed Pea and Kale Stew Recipe

This Black-Eyed Pea and Kale Stew recipe makes use of powerful ingredients that provide a balanced array of minerals, protein and fiber.

| May/June 2013

  • This Black-Eyed Pea and Kale Stew features powerful ingredients that provide minerals, protein and fiber.
    Photo By Julie Morris
  • "Superfood Kitchen" by Julie Morris features plant-based, nutrient-dense recipes loaded with antioxidants, essential fatty acids, vitamins, minerals and more.
    Photo Courtesy Sterling Epicure

Black-Eyed Pea and Kale Stew Recipe

There’s something exciting about a pot of good stuff bubbling away on the stove. Especially when that “good stuff” includes powerful ingredients that provide a balanced array of minerals, protein and fiber. Adding the kale at the end of cooking ensures it’s softened enough to be enjoyed without destroying its nutrition through heat.

• 1 tablespoon coconut oil
• 2 cups white onions, diced (about 1 medium onion)
• 6 cloves garlic, minced
• 3 stalks celery, diced
• 1 red bell pepper, diced
• 1 tablespoon fresh oregano leaves, chopped
• 1/2 tablespoon fresh thyme leaves, chopped
• 1/4 teaspoon chipotle powder
• 1 tablespoon smoked paprika
• 3 cups vegetable broth
• 3 cups water
• 2 tablespoons wakame flakes, ground into fine pieces
• 3 cups cooked black-eyed peas
• Sea salt, to taste
• 1 head kale, stems discarded and leaves chopped
• 1/2 lemon, juiced
• Fresh parsley, chopped, for garnish

1. In a large pot, melt coconut oil over medium heat. Add onions and garlic and cook 2 minutes, stirring occasionally.

2. Add celery and bell pepper and cook a few minutes more. Stir in herbs and spices, cooking for about 30 seconds.



3. Add broth, water, wakame, black-eyed peas and a pinch of salt. Bring to a simmer and cook uncovered for 30 minutes, adding more water if needed. Taste and adjust salt if desired.

4. After soup is fully cooked through, stir in kale and keep over heat for a minute longer—just enough to wilt kale. Add lemon juice and turn off heat. Top with parsley and serve. Serves 6 to 8.






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