‘Superfood Cuisine’: Kale & Black-Eyed Pea Stew
The following article was written by Keegan Baur.
Tomorrow is the first day of fall, and that means it’s time to start serving savory, seasonal autumn dishes. There’s no better way to welcome the cooler months than with a hearty vegan stew but it’s important that the dish not only warm your soul and please your palate—it should also nourish your body with nutrients, minerals, protein, and fiber.
In her new book, Superfood Cuisine: Cooking with Nature’s Most Amazing Foods, natural-food chef Julie Morris shows us how to use nutrient-dense superfoods that will heal and energize the body and promote radiant good health. Today and for the next three weeks, we’ll post a recipe from the book on Thursday. On the fifth Thursday, we will host a giveaway—and three lucky winners will receive copies of this fabulous cookbook!
The first recipe we’re sharing from Superfood Cuisine is this filling stew made with kale and black-eyed peas—a fitting tribute to the beginning of fall. Bon appétit!
Kale & Black-Eyed Pea Stew
1 Tbsp. coconut oil
2 cups diced white onions (about 1 medium onion)
6 cloves garlic, minced
3 stalks celery, diced
1 red bell pepper, diced
1 Tbsp. chopped fresh oregano leaves
1/2 Tbsp. chopped fresh thyme leaves
1/4 tsp. chipotle powder
1 Tbsp. smoked paprika
3 cups vegetable broth
3 cups water
2 Tbsp. wakame flakes, ground or crushed into fine pieces
3 cups cooked black-eyed peas
1 head kale, stems discarded and leaves chopped
Juice of 1/2 lemon
Fresh parsley, chopped, for garnish
- In a large pot, melt the coconut oil over medium heat.
- Add the onions and garlic and cook for 2 minutes, stirring occasionally.
- Add the celery and bell pepper and cook for a few minutes longer.
- Stir in the oregano, thyme, chipotle, and paprika and cook for about 30 seconds.
- Add the vegetable broth, water, wakame flakes, and black-eyed peas.* Bring to a gentle simmer and cook, uncovered, for 30 minutes, adding more water if needed.
- After the soup is cooked through, stir in the kale* and keep over the heat for a minute longer—just long enough to wilt the kale.
- Add the lemon juice and turn off the heat. Top with parsley and serve.
Makes 6 to 8 servings
*Variation: Add 1 cup of diced smoked tofu when you add the black-eyed peas.
*Adding the kale at the end of the cooking process ensures that it’s softened enough to be enjoyed without destroying all its nutrients through heat.
Superfood tip: Using smoked ingredients like chipotle powder and smoked paprika add an impressive depth of flavor to recipes without compromising nutrition through overcooking.
Check out Julie’s blog for more tips and recipes, or download a free superfood booklet!
Other superfood recipes posted on PETA Living:
