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‘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:

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  • MissManatee says:

    This was incredibly flavorful! I will be making it again many times in the future. My boyfriend, who isn’t a vegan, loved it and commented that it has a lot of favour.

    Tip: I used a low sodium organic broth and then seasoned with sea salt and black pepper at the end. Also, I used 2 cups of water instead of 3, and I chopped up some canned chipotle in adobo sauce instead of powdered chipotle. 🙂

  • Angel Martinez says:

    Thank you Julie! I’ve made this soup about a dozen times now including a batch at our employee potluck for Christmas. My partner, I, and my friends alike love this soup! My tips: Ground spices can be bought in bulk for really cheap so you can buy a small baggie for under a dollar; I use 4 cups of veg broth/4 cups of water because the kale usually dominated the amount of liquid; I also add 1 tablespoon of kosher salt cause we can’t do without salt lol(sorry); try fresh cilantro instead of parsley for garnish:-) Thanks for introducing me to smoked paprika and chipotle powder- I use both in my Mexican pinto beans now!

  • Julie Morris says:

    @Nancy I’m so sorry to hear that the soup did not turn out for you! Sometimes when produce is not at its peak, flavors can diminish slightly, requiring a pinch of extra oomph (spices, etc)… that would be my guess as to where the discrepancy lies with your experience. Also, I know that setting up a nutrient-dense pantry can be costly initially. The good news is that these ingredients last a long time, can be used for countless recipes, and are phenomenally healthy flavorful additions to natural food cooking. Best of luck to you in your future healthy food endeavors. -Julie

  • Andrea says:

    Great recipe! Made this last night when it was cold outside and it hit the spot. I didnt have any smoked paprika so I just used the regular kind but it still turned out great. Highly reccommended!

  • Cyan says:

    I LOVE this recipe! I altered it a bit by cutting down the water in half and adding 3oz of tomato paste. I shared it with some work friends and everyone feel in love! Thanks!

  • Nancy says:

    I tried this and I’m sorry to say that it was not very good. The ingredients were also very very very expensive – Coconut oil, smoked paprika, chipolte powder & wakame flakes totaled over $30 at Whole Foods.. That’s lot for a dish you’re not sure you are going to like. Every time I eat this I feel unsatisfied. There isn’t enough flavor. Very disappointing and too watery.

  • Darris Nelson says:

    This sounds amazing! There are never enough ways to use kale . . . thanks so much!