Wednesday, March 17, 2010

Black-Eyed Pea Stew

This is a delicious, light soup that comes together in just about 30 minutes. A few simple ingredients is all you need for a healthy, fiber packed snack or lunch. I punched up the flavor a little bit by adding some ground coriander, though red pepper flakes would be a nice addition, too.


Black-eyed Pea Stew
Source: slightly adapted from Clean Eating Magazine, March/April 2009
Serves: 4
  • 4 cups low sodium vegetable or chicken broth
  • 8 ounces collard greens or your favorite greens (I use kale), chopped
  • 1 14.5 ounce can no-salt-added diced tomatoes
  • 12 ounces red potatoes, 1/2 inch dice (about 2 cups)
  • 2 teaspoons ground coriander
  • 1 15.5 ounce can black-eyed peas, rinsed and drained (scant 2 cups)
  • ground black pepper

Bring broth and 2 cups water to boil in a large saucepan over high heat. Add greens, cover, and simmer 15 minutes.

Add tomatoes, potatoes and coriander, return pot to a simmer. Cover and cook until potatoes are tender, 10-12 minutes. Stir in peas and simmer until heated through, about 2 minutes. Season with pepper to taste, and serve.

Nutritional Information:
Per 2 1/4 cup serving

Calories: 180
Total fat: 1 g
Sat fat: 0 g
Carbohydrates: 37 g
Fiber 8 g
Sugars: 5 g
Protein: 10g
Sodium: 710 mg
Cholesterol: 0 mg


  1. I bet this would be great with some white pepper as well!

  2. I love mashed potatoes so this seems perfect!