Vegetarian Black Eyed Pea Stew

Warm, hearty, and loaded with vibrant flavors, this Vegetarian Black-Eyed Pea Stew is the ultimate comfort food for any season. Packed with plant-based protein from tender black-eyed peas and a medley of nutrient-rich vegetables like carrots, celery, and red bell pepper, this stew is as nutritious as it is satisfying. Infused with aromatic spices like smoked paprika, thyme, and cumin, every spoonful delivers a smoky, savory kick. Finished with fresh spinach, parsley, and a splash of lemon juice for a burst of brightness, it’s a wholesome, low-fat meal that's perfect for weeknight dinners or meal prep. Serve it with crusty bread or over rice to make it even more filling. Plus, it’s vegetarian, gluten-free, and ideal for anyone looking for a delicious way to enjoy legumes!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup Dried black-eyed peas
• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 2 medium Carrots, diced
• 2 stalks Celery stalks, diced
• 1 medium Red bell pepper, diced
• 3 cloves Garlic, minced
• 4 cups Vegetable broth
• 1 14-ounce can Canned diced tomatoes
• 1 piece Bay leaf
• 1 teaspoon Smoked paprika
• 1 teaspoon Dried thyme
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups Baby spinach
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the dried black-eyed peas under cold water and pick out any debris. Soak them in water overnight or for at least 6 hours, then drain and rinse.

Step 2

Heat the olive oil in a large pot over medium heat. Add the diced onions, carrots, and celery, and sauté for 5-7 minutes until softened.

Step 3

Stir in the diced red bell pepper and minced garlic, cooking for an additional 2 minutes until fragrant.

Step 4

Add the soaked and drained black-eyed peas, vegetable broth, canned diced tomatoes (with their juice), and the bay leaf to the pot. Bring to a boil.

Step 5

Reduce the heat to low, cover, and simmer for 45 minutes, stirring occasionally, until the black-eyed peas are tender.

Step 6

Stir in the smoked paprika, dried thyme, ground cumin, salt, and black pepper. Simmer for another 10 minutes to let the flavors meld.

Step 7

Remove the bay leaf from the pot and discard. Stir in the baby spinach and cook for 2-3 minutes until wilted.

Step 8

Add the fresh parsley and lemon juice, and stir to combine. Taste and adjust seasoning if needed.

Step 9

Serve the stew hot, optionally with a slice of crusty bread or over steamed rice for a complete meal.

Nutrition Facts

Serving size	(2109.5g)

Amount per serving	% Daily Value*
Calories	1295.4

Total Fat 63.2g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 14.2g
Cholesterol 7.9mg	0%
Sodium 5754.7mg	0%
Total Carbohydrate 151.4g	0%
Dietary Fiber 43.1g	0%
Total Sugars 49.8g
Protein 40.9g	0%

Vitamin D 0IU	0%
Calcium 539.5mg	0%
Iron 17.8mg	0%
Potassium 4271.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.5%

Protein: 12.2%

Carbs: 45.3%