Black-Eyed Pea Soup
Black-eyed peas have long been a staple in Southern and African cuisine, revered not only for their distinct flavor but also for their versatility and nutritional value.
Known for their rich, earthy taste and creamy texture when cooked, black-eyed peas make a perfect base for soups and stews. This Black Eyed Pea Soup is a comforting and hearty dish, ideal for cozy nights or a nutritious meal at any time of the year.
This soup combines the tender black-eyed peas with aromatic vegetables, fragrant herbs, and a flavorful broth, creating a rich and satisfying dish. With the addition of tomatoes, onions, garlic, and a blend of spices, the soup is both warming and nourishing. Whether you’re looking for a filling vegetarian meal or simply want to add more legumes to your diet, this Black-Eyed Pea Soup is a wholesome option. Rich in fiber, protein, and vitamins, it’s as healthy as it is delicious. The soup is also incredibly easy to make, requiring minimal prep time while delivering a meal that will impress your family or guests.
Ingredients:
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 celery stalks, chopped
1 (14.5-ounce) can diced tomatoes, with juices
1 cup dried black-eyed peas, rinsed and soaked overnight (or use 2 cups cooked, canned black-eyed peas)
4 cups vegetable broth (or chicken broth)
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ground turmeric (optional, for color and health benefits)
1 bay leaf
Salt and pepper to taste
2 cups fresh spinach or kale, chopped (optional for extra greens)
2 tablespoons fresh lemon juice (optional for brightness)
Fresh parsley or cilantro, chopped (for garnish)
How to Make:
Prepare the Black-Eyed Peas: If you’re using dried black-eyed peas, rinse them thoroughly in cold water. For the best texture and to reduce cooking time, soak the peas overnight in water. If you’re using canned black-eyed peas, rinse and drain them to remove any excess sodium. Set them aside while you prepare the other ingredients.
Sauté the Aromatics: In a large soup pot, heat the olive oil over medium heat. Add the chopped onions, carrots, and celery, and sauté for about 7-10 minutes, stirring occasionally, until the vegetables have softened and the onions are translucent. This will create a flavorful base for the soup. Add the minced garlic and cook for another minute, stirring constantly to prevent it from burning.
Add the Spices: Once the garlic becomes fragrant, add the ground cumin, smoked paprika, and turmeric (if using) to the pot. Stir well to coat the vegetables with the spices, allowing them to bloom and enhance their flavors. The spices will add warmth and depth to the soup.
Cook the Black-Eyed Peas: Add the soaked black-eyed peas (or canned peas) to the pot along with the diced tomatoes and their juices. Stir everything together, then pour in the vegetable broth. Add the bay leaf and bring the soup to a boil over high heat. Once boiling, reduce the heat to low and cover the pot. Let the soup simmer for about 45 minutes to an hour, or until the black-eyed peas are tender. If you’re using canned peas, the soup will only need to simmer for about 20-25 minutes to allow the flavors to meld.
Finish the Soup: Once the peas are tender, remove the bay leaf from the soup. Taste and adjust the seasoning with salt, pepper, and a little more cumin or paprika, if desired. If you like a bit of brightness, stir in the fresh lemon juice to balance the richness of the soup. If you prefer a creamier texture, you can blend part of the soup with an immersion blender or in a stand blender, leaving some peas and vegetables whole for added texture.
Add the Greens: For an extra boost of nutrition, add the chopped spinach or kale to the soup. Stir it in and cook for an additional 5 minutes, or until the greens are wilted and tender. The greens add a pop of color and a burst of vitamins, making the soup even healthier.
Serve: Ladle the soup into bowls and garnish with freshly chopped parsley or cilantro. Serve the soup hot, accompanied by a slice of crusty bread or over a bed of rice if desired. The soup can also be stored in the refrigerator for up to 3 days, or frozen for up to 3 months.
Chef’s Note:
Soaking the Peas: If you don’t have time to soak the dried black-eyed peas overnight, you can use the quick-soak method. Bring the peas to a boil in a pot of water, then remove the pot from heat, cover it, and let the peas sit for about 1 hour. This method will soften the peas, but soaking overnight is ideal for the best texture and cooking time.
Using Canned Peas: If you use canned black-eyed peas, make sure to rinse them thoroughly to reduce the sodium content. You may also want to adjust the cooking time, as canned peas only need to be heated through, not fully cooked.
Customizing the Soup: This soup is highly versatile. Feel free to adjust the spices according to your preference—add some chili flakes for heat, or experiment with curry powder or ground coriander for a different flavor. You can also add vegetables like zucchini or bell peppers for additional flavor and texture.
Make-Ahead and Storage: Black-eyed pea soup can be made ahead of time, and the flavors often improve as it sits. If you plan to store it, let the soup cool to room temperature before refrigerating it in an airtight container. Reheat thoroughly before serving. If freezing, allow the soup to cool completely and store it in freezer-safe containers. To reheat, simply thaw overnight in the refrigerator and reheat on the stove with a splash of water or broth if necessary.
Nutrition Information (per serving):
Calories: 220 kcal
Protein: 12 grams
Fat: 7 grams
Saturated Fat: 1 gram
Carbohydrates: 33 grams
Fiber: 9 grams
Sugar: 6 grams
Cholesterol: 0 mg
Sodium: 500 mg
Potassium: 600 mg
Vitamin A: 80% of the Daily Value (DV)
Vitamin C: 20% of the DV
Calcium: 8% of the DV
Iron: 20% of the DV
Note: Nutritional values are estimates and can vary based on specific ingredients used (like the type of broth or if you add additional vegetables). To reduce sodium, use low-sodium broth and canned peas, and adjust the seasoning accordingly.
Conclusion:
Black-Eyed Pea Soup is a hearty, comforting dish that’s perfect for cold weather or whenever you want a healthy, filling meal. The combination of black-eyed peas, vegetables, and spices creates a deeply satisfying soup that’s not only delicious but also packed with fiber, protein, and essential nutrients. Whether you’re serving it as a meal on its own or as part of a larger spread, this soup is sure to become a favorite in your recipe collection. Plus, it’s easy to customize, make ahead, and store for later—making it a convenient and nutritious addition to your weekly meal planning.