Spicy Black-Eyed Pea Soup
So you want to eat nutritious, healing foods AND need to eat gluten-free? Look no further. Having simple, easy-to-prepare recipes like these can make this type of lifestyle very doable.
Here is a little secret recipe of mine. I have been making this soup for many years, and for some reason I forgot to include it in my cookbook. Black-eyed peas are a very easy legume to cook with because they require no soaking. So don't fret if it's 5pm and you are in a quandary as to what to make for dinner! As long as you have some very basic ingredients stocked in your kitchen you can have dinner ready by six.
I vividly remember the first time I made this soup for Tom. We were still in school then and pregnant with our first daughter, Lily. It was a chilly day in October and he was at school and work all day. I had a few classes and then went home to cook. This very same day I also created my vegan pumpkin pie recipe. It was a very good first attempt, and before putting it the cookbook, I made many modifications to get it just right. After getting the pie in the oven, I made this spicy bean soup (recipe to follow), corn muffins, and braised dark leafy greens. You can only imagine the delight in his eyes coming home to a warm kitchen filled with sweet and spicy smells and the dining room table set for two with a bountiful meal!
Curious about the nutrient value of black-eyed peas?
Well, like other legumes, black-eyed peas boast cholesterol-lowering fiber. In addition, this very same fiber prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, hypoglycemia, or insulin resistance.
This soup is also an excellent choice if you are on Phase 3 of our Elimination and Detoxification Diet. It can be eaten once peppers (nightshades) have been introduced back into the diet.
Spicy Black-Eyed Pea Soup
Sautéed collard greens, brown rice, cornbread, or polenta all make great additions to round out this meal. However, my children's favorite side dish to serve with this soup is Homemade Oven Fries (or a mix of sweet potatoes and potatoes). This soup makes great leftovers, in fact, I think it tastes even better the next day!
Black-eyed peas don't need to be soaked prior to cooking like other beans do. They are easier to digest and cook quickly. However, if you would prefer to make the beans more digestible and cut down on cooking time, you can presoak your black-eyed peas for 6 to 8 hours in a bowl of water on the counter. Then rinse and drain before cooking. Soaking the beans cuts the cooking time in half.
Garnish
- If desired, you can soak the beans in a bowl of water overnight, then rinse and drain before cooking.
- In a 6- or 8-quart stockpot heat the olive oil over medium heat. Add the onion and sauté for 6 to 7 minutes or until very soft. Add garlic and spices. Sauté a minute more.
- Then add beans and water, cover and bring to a boil. Then reduce heat to a simmer and cook for 10 to 15 minutes (or 30 minutes for unsoaked beans).
- Add carrots and cook for about 10 more minutes.
- Add red pepper and broccoli and simmer until vegetables are tender and beans are cooked, about 5 minutes more.
- Add Herbamare or sea salt to taste and remove from heat. We like to sprinkle extra chili flakes on top of our bowls for an added kick!
Use this recipe in our Meal Planner
About the Author
Ali Segersten
Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University and a Master’s of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Alissa is the founder and owner of Nourishing Meals®.Nourishing Meals Newsletter
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Comments
Thanks for posting such great recipes! We love this one in our house (especially my 15 month old who is obsessed with beans!). I put kale instead of broccoli in it because we have an abundance in our veggie garden and it was really good too!
This recipe rocks!!!!!! I made it the other night and my hubby loved it! I love spice so we added extra chili flakes as you suggested. I couln't believe how tasty the broth was with all of that cumin.
Such a simple recipe and yet so good. Thank you again Ali for your amazing recipes!!
This soup looks very healthy, looking forward to making it. I'll report back to let you know how we all liked it. I am sure its delish!
Oh, you've hit on one of my absolute faves, Ali ... black-eyed peas. Broccoli is another fave. I would never have thought of putting the two together. I feel silly for saying that, but it's true. The combo looks terrific. I am going to plan to make this recipe soon (once things settle down after our Valentine's Day party). I can only imagine your husband coming home to that award-worthy meal so long ago. :-) Start making a list for your next cookbook and be sure to include this one!
Shirley
Yummy! Can't wait to try this. Going shopping today, now I will put black-eyed peas on my grocery list. Thanks!