Black-Eyed Pea Soup with Collard Greens

Updated: May 26



There’s nothing more comforting than a warm bowl of hearty vegetable soup, especially during times where we need a little extra feeling of coziness.



This black-eyed pea soup with collard greens is packed with protein, carbohydrates, and vitamins. Everything you need in a bowl! It’s delicious, satisfying, and so tasty. The earthy and nutty flavor of black-eyed peas combined with the spices and that final splash of balsamic vinegar, make this vegan soup recipe irresistible!



This vegan black-eyed pea soup is also infused with vitamins from the collard greens. They pair perfectly in flavor and texture! If you can’t find collard greens at the store, you can use any other greens like kale, frozen spinach, or even green beans. It’s perfect for meal prep! Make a big batch and enjoy it throughout the week.




Details:


Yield: 5-6 servings

Prep time: 10 min

Cooking time: 40 min

Total time: 50 min


Ingredients:


2 cups dry black-eyed peas

2 medium russet potatoes

1 yellow onion

2 cups chopped collard greens (1 small bunch)

2 cloves of garlic

1-inch piece of ginger

1 cube vegetable bouillon

1 tsp paprika

1 tsp ground coriander

1 tsp adobo seasoning

½ tsp dried thyme

½ tsp dried oregano

1 tsp salt

1 tsp black pepper

A splash of balsamic vinegar

A drizzle of olive oil

Garnish: lime juice and chili flakes


Instructions:


  1. Soak the black-eyed peas in 6 cups of water overnight or for at least 30 minutes. Then, drain and set them aside. This will speed up the cooking time, increase the protein absorption, and get rid of gas-producing compounds!

  2. Finely dice the onion.

  3. Finely mince the garlic cloves.

  4. Finely mince the ginger.

  5. Remove the stems from the collard green and roughly chop them into medium pieces or strips.

  6. Chop the potatoes into small cubes. Keep the skin for extra fiber!

  7. Heat a pot. Once it’s hot, add a drizzle of olive oil. Add the onion, garlic, ginger, paprika, ground coriander, adobo seasoning, dried thyme, oregano, salt, and pepper. Stir and cook for 5 minutes or until the onion becomes translucent.

  8. Add the potatoes and black-eyed peas.

  9. Add 5.5 cups of water and vegetable bouillon. Cook partially covered for 30 minutes.

  10. Add the chopped collard greens and cook for 10 more minutes.

  11. Once the potatoes and black-eyed peas are tender, add a splash of balsamic vinegar and stir.

  12. Garnish with chili flakes and a squeeze of lime juice. That’s it! Your warm bowl of hearty black-eyed pea soup is ready.


Notes:


  • Store in airtight containers in the fridge for up to a week or freezer for about a month.

  • The starch in potatoes will continue to absorb some of the liquid after it’s stored. When you’re ready to reheat, add a bit more water to reduce the thickness. Alternatively, you can enjoy it as a stew with a side of rice!

  • The chili flakes add the perfect touch of spiciness without overpowering the other flavors. I think it goes perfectly with this recipe. You can also add oregano or croutons for extra crunch!

  • Serve by itself, with crackers, or with a slice of warm bread.


Approximate cost:


$7.50. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.



Nutrition:


*Black-eyed peas are high in protein and fiber, along with micronutrients such as folate, copper, and thiamine. Protein, in particular, has been shown to reduce levels of ghrelin, a hormone that’s responsible for stimulating feelings of hunger. Similarly, studies show that increasing your intake of soluble fiber can help promote regularity in those with constipation. Black-eyed peas may help increase weight loss, improve digestive health, and support better heart health.


*Potatoes: Carbs are the main dietary component of potatoes. Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein. They are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.


*Collard greens are high in both fiber and water content. These help to prevent constipation, promote regularity, and maintain a healthy digestive tract. Collard greens have a high vitamin A content. Also, one cup of collard greens provides more vitamin K than the recommended amount.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut. Though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.



Did you try this black-eyed pea recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite


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