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This post is from the blog, InMyOwnStyle.com
A simple veggie stew recipe from the blue zones region of Ikaria that is so good it will become a staple in your diet, especially for anyone following a whole food, plant based diet with no oil.
Since I began eating a whole food, plant based diet, I have tried and made many new recipes. Many I didn’t like and never made again.
The plant based recipes I do like get a place in my recipe box that I keep handy on a shelf on my kitchen island.
If a recipe becomes a favorite, I share it with you here on my blog. This stew recipe is one of those… it actually has become one of my top 5 favorite meals.
I like that the recipe is easy to make, has simple ingredients, makes big batch so you have leftovers that can be eaten simply as a stew. It also can be blended into a soup or poured over a plate of pasta or rice.
Funny thing – I wasn’t even going to try this Ikarian stew. It looked too simple and I never had a black-eyed peas before. But I like to try new things, so I decided to try it. I am so happy I did.
If you make this stew, it tastes even better the next day and will last a few days in the fridge. I think what makes the flavor so good is the fennel, dill and bay leaves.
I enjoy it plain or over whole wheat pasta.
If you prefer a smoother texture – simply use an immersion blender and whip it into a longevity soup. Same delicious taste, just a different texture.
When thinking about trying a new recipe that you are on the fence about, I say just try it as you never know… it may become your favorite.
Ikarian Longevity Stew No Oil Recipe
Equipment
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1 stew or soup pot
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1 knife and cutting board
Ingredients
- 5 tbsp Low Sodium Vegetable Broth
- 1 large Red Onion finely chopped
- 4 cloves Garlic finely chopped
- 1 large bulb Fennel finely chopped
- 1 15 oz. can Black-Eyed Peas drained and rinsed
- 1 large Tomato chopped
- 2 tsp Tomato Paste diluted in 1/4 cup water
- 2 Bay Leaves
- 1/4 cup Dill fresh and finely chopped
- Water
- Salt to taste *see notes below
Instructions
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Add a few tablespoons of low sodium vegetable broth to pot. Add the chopped onion, garlic and fennel bulb. Cook, stirring occasionally, until soft – about 12 minutes. Stir in the black-eyed peas. If at any point during cooking – bottom of pot is getting dry, add more veggie broth – a tablespoon at a time.
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Add the tomato, tomato paste and enough water to cover the beans by about an inch. Add the bay leaves. Bring to a boil , then cover pot and reduce heat and let simmer for about 45 minutes to an hour depending on how firm you like the veggies and beans.
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Add the chopped fresh dill and season with salt or no salt seasoning.
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Cook a few minutes more and then remove the bay leaves and serve.
Notes
Leftovers: Store leftover stew in the refrigerator for up to 5 days or freeze in portions using a Souper Cube.
Nutrition
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What You’ll Need
Best Tasting Salt Substitute
Freeze Portion Sizes of Soup
Soup Pot
Wooden Spoon/ Corner Scraper
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