New Year’s Day Tomato & Black-Eyed Pea Stew
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Black-eyed peas, or cowpeas with their well known black and white coloring, are a traditional dish on New Year’s Day. Black-eyed peas are a healthy, plant-based source of protein, plus rich in nutrients like calcium, magnesium and potassium. Typically cooked as a hash or stew with bacon and sausage, I’ve taken a healthy twist on this holiday classic. Start your year off right by taking comfort food to a new level. Hearty and satisfying yet light is what plant-based dishes can offer. No need to sacrifice taste or flavor!
Roasted veggies mixed with the black-eyed peas can be an easy way to cook up a post-NYE dish that hits the spot after a long night of celebrating. I always make extra roasted veggies to have on hand because they’re easy to batch cook, store well in the fridge and are delicious warm or cold, mixed with everything from salad to soup or simply to pick on as a snack between meals.
Ingredients
- 3 cups (480 g) BPA-free canned black-eyed peas
- 26 oz chopped tomatoes (box or BPA-free can)
- 24 oz homemade sauce or plain tomato sauce
- 4 cups cooked roasted vegetables (get recipe here)
- 2 1/4 tsp cumin
- 1-2 tsp cracked red pepper
- 3 tbsp olive oil
- 4-8 oz (1/2 – 1 cup) vegetable broth
- 1 cup (170 g) dry quinoa
- 2 cups (500 ml) water
- sea salt and fresh ground black pepper, to taste
- 6 portobello mushroom caps or 1 package baby bella mushrooms
- 1 eggplant
- 1 medium sweet potato
- 1 onion
- 8-10 kale leaves
- 3 garlic cloves
- 1 pinch of paprika
- 1/8 tsp mustard seed
Directions
- Preheat oven to 425 F (218 C).
- Wash all vegetables well then chop into 1 inch pieces.
- Place on roasting pan, drizzle with 1 tablespoon olive oil, paprika, mustard seed and 1/4 tsp cumin.
- Place in oven for 30 minutes, flipping once in the middle.
- While vegetables are cooking, rinse the black-eye peas and drain.
- Add 2 cups of water to a pot with 1 cup of quinoa and cook, stirring occasionally for 20 minutes until all water is evaporated.
- Once roasted vegetables are done, add 1 tablespoon of olive oil to pot over medium heat.
- Add roasted vegetables and let heat for about 3-4 minutes.
- Add tomato sauce, chopped tomatoes and black-eyed peas.
- Add cumin, cracked red pepper, black pepper, and sea salt.
- Simmer for about 20 minutes adding vegetable broth as needed if stew becomes thick.
- Serve over quinoa.
- Garnish with fresh parsley and chives. Enjoy!
- Top with organic cheese and plain Greek yogurt if you enjoy dairy.
Prep Time: 10 minutes
Cook Time: 1 hour, 30 minutes
Total Time: 1 hour, 40 minutes
Servings: 12
Calories: 160
Fat: 1g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 530mg
Carbohydrates: 31g
Fiber: 7g
Sugars: 6g
Protein: 7g