Description
This hearty and flavorful black-eyed pea soup is packed with protein, fiber, and wholesome ingredients. Perfect for a comforting dinner, it’s easy to prepare, customizable to dietary needs, and loaded with vegetables and spices.
Ingredients
Scale
- 1 pound dried black-eyed peas (or 3 cans, rinsed and drained)
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 large tomato, diced (or 1 cup canned diced tomatoes)
- 6 cups vegetable broth (or low-sodium chicken broth)
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 bay leaf
- Salt and black pepper to taste
- Optional toppings: chopped parsley, fresh cilantro, or a squeeze of lemon
Instructions
- Prepare the Ingredients:
Soak dried black-eyed peas overnight or use the quick-soak method. If using canned peas, rinse them thoroughly. - Sauté the Vegetables:
Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened, about 5 minutes. - Add Tomatoes and Spices:
Stir in diced tomatoes, smoked paprika, cumin, and bay leaf. Cook for 2–3 minutes to blend the flavors. - Combine the Peas and Broth:
Add the black-eyed peas and broth. Stir, bring to a boil, then reduce to a simmer. Cook until peas are tender (45 minutes for dried or 20 minutes for canned). - Adjust Seasonings:
Taste and adjust salt and pepper. Add more broth if the soup is too thick. - Optional Greens:
Add spinach or kale in the last 5 minutes of cooking for extra nutrition. - Serve and Enjoy:
Ladle into bowls and garnish with parsley, cilantro, or lemon juice. Serve warm with crusty bread or a side salad.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 220 kcal
- Sugar: 6 g
- Sodium: 450 mg
- Carbohydrates: 36 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 0 mg