Recipe of the Week: Black-Eyed Pea Soup

This February, the Physicians Committee’s Recipe of the Week gets a takeover! Our Food for Life instructors are celebrating Black History Month with recipes that honor African American culinary traditions across the United States. This week, Granetta Coleman in Washington, D.C., highlights how she helps people realize that plant-based foods can be both delicious and healthful.  

Granetta started her coaching business Rooted Dish to help people love eating more plants after a career as a patent attorney. In an effort to control her weight and prevent chronic diseases that run in her family, she adopted a plant-based diet, lost 20 pounds, and has kept it off. To her, the key to that success means making plant-based foods taste good. She wants everyone to know that you can enjoy what you eat and enjoy the benefits plant-based foods bring. She shows people how easy it can be to crowd out low-energy-density foods with high-energy-density fruits, vegetables, whole grains, and legumes. In 2021, she will be adding Health & Life coaching to her services so that she can show people the path to less stress, more energy, self-love, and better health.  

Granetta is excited to guide people into a plant-based lifestyle that can help them prevent or better manage chronic diseases such as cancer, diabetes, and heart disease. 

You can view Granetta’s upcoming classes at her Food for Life instructor page! 

Check out Granetta’s recipe for Black-Eyed Pea Soup!

Black-Eyed Pea Soup

This soup has a zesty twist of flavor from the chipotle chile and balsamic vinegar. Black-eyed peas are rich in iron, protein, and fiber, making them a delicious staple in any diet. Native to West Africa, black-eyed peas are thought to have been brought to the U.S. in the seventeenth century during the transatlantic slave trade. These legumes were a staple in many recipes that were introduced by enslaved people and later influenced many dishes in modern American cuisine. Still enjoyed by Americans today, these beans connect Black Americans to their African ancestors and traditions.

Makes 6 servings

10 cups water (for stovetop method)  
1 cup dried black-eyed peas
1 small onion, chopped
2 celery ribs, diced
1 bell pepper, red or green, chopped (optional)
5 cups low-sodium vegetable broth
1/2 tablespoon dried thyme
3 tablespoons smoked paprika
2 small bay leaves
1/2 teaspoon black pepper
4 cloves garlic, minced
1 chipotle chile in adobo sauce, diced
2 teaspoons balsamic vinegar
1 tablespoon liquid smoke
2 cups collard greens, chopped into 1/2-inch ribbons (optional) 

Directions

For stovetop:

Soak the black-eyed peas overnight in 10 cups of fresh water. In the morning, drain the soaking liquid.

Heat a large soup pot to medium-high heat and add the onion, celery, and bell pepper (if using). 

Cook, stirring occasionally. If vegetables start to stick or burn, add 1 tablespoon of broth at a time until the onion starts to turn translucent, about 5 minutes. 

Add the thyme, smoked paprika, bay leaves, and pepper. Stir.

Add the garlic and adobo pepper. Cook for about 30 seconds, stirring frequently.

Add the remaining broth, balsamic vinegar, and liquid smoke.

Stir in the black-eyed peas and collard greens, if using. Bring the mixture to a boil and reduce heat to simmer for about 1 hour until the black-eyed peas are tender. Discard the bay leaves.

For Instant Pot:

Turn the pressure cooker on to the Sauté function. When the display reads Hot, add the onion, celery, and bell pepper (if using). 

Cook, stirring occasionally. If vegetables start to stick or burn, add 1 tablespoon of broth at a time until the onion starts to turn translucent, about 5 minutes. 

Add the thyme, smoked paprika, bay leaves, and pepper. Stir.

Add the garlic and adobo pepper. Cook for about 30 seconds, stirring frequently.

Add the remaining broth, balsamic vinegar, and liquid smoke.

Stir in the black-eyed peas and collard greens, if using.  Place the lid on the pressure cooker, locking it in place. Set the steam release knob to the Sealing position. Cancel the Sauté function.

Press the BEANS/CHILI button (at High Pressure) and set the time for 30 minutes.  When the cooking cycle has ended and the pot beeps, do a 10-minute Natural Release. Then vent the pressure to release the remaining steam/pressure; when the pin in the lid drops down, open it, stir the soup, and discard the bay leaves.

Per serving: Calories: 129; Fat: 1.2 g; Saturated Fat: 0.3 g; Calories from Fat: 7.6%; Cholesterol: 0 mg; Protein: 7.8 g; Carbohydrates: 24.0 g; Sugar: 5.4 g; Fiber: 7.6 g; Sodium: 133 mg; Calcium: 79 mg; Iron: 3.3 mg; Vitamin C: 23.3 mg; Beta-Carotene: 1545 mcg; Vitamin E: 1.6 mg

Please feel free to tailor this recipe to suit your individual dietary needs.