This Ikarian longevity stew recipe combines couscous- one of the staple grains of the Mediterranean diet, and black-eyed peas, that are commonly used in the healthy Greek and blue zone diet. With this one you will never be craving meat, because it’s hearty, filling, a little spicy and simply delicious!
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Black-eyed peas are a traditional ingredient used in the regional cuisine of the Peloponnese and especially of Mani region. These small and humble beans have distinctive nutty flavor, somewhat similar to mushrooms.
Black-eyed beans are also excellently combined with various leafy greens like Swiss chard.
In this black-eyed pea stew recipe, we use a variety of fresh veggies like tomatoes, bell-peppers, red onions combined with sun-dried tomatoes and chili peppers for that spicy twist.
Combining couscous grains with legumes gives you a perfectly balanced meal, that can be enjoyed as a comforting, yet healthy dinner. We usually prepare this recipe in late fall and winter, since it’s just ideal to warm up from within.
What Makes This Recipe Worth Trying Today:
- Plenty of healthy veggies like fresh tomatoes, bell-peppers
- Immunity-boosting Mediterranean seasoning, like garlic, lemon, parsley
- Perfect substitute for meat dishes
- Rustic, comforting and soul-warming
- Simple and easy to make
- Filling, hearty, nutty and spicy flavor
- No-fuss, as black-eyed peas don’t require soaking overnight
- Accessible and affordable ingredients
- Packed with good-for-you longevity nutrients
What Will You Need:
- 200 gr black-eyed peas
- 5 tbsp olive oil
- 2 tomatoes
- 1 red bell pepper
- 1/2 a red onion
- 4 slices sun-dried tomatoes
- 2 chili peppers
- 1 clove of garlic
- 1 tsp of salt
- a pinch of black pepper
- 3 tbsp chopped parsley
- 700 ml water
- 1 cup couscous
- 1,5 cups boiled hot water
- juice of 1/2 a lemon
- 1 tbsp olive oil
- 1/2 tsp salt
How to Make Ikarian Longevity Stew
1.Pour 4 tbsp olive oil into a deep frying pan
2.Add 1/2 a diced red onion and sauté for 1 minute over medium heat
3.Add 4 diced slices of sun-dried tomatoes
4.Add 1 red bell pepper diced or cut into rings
5.Sauté for about 4 mins while stirring from time to time
6.Add 1 diced clove of garlic and sauté for 1 minute while stirring constantly
7.Add 2 peeled and diced tomatoes
8.Add 2 chili peppers
9.Add 200 gr rinsed and drained black-eyed peas and give it a good stir to combine everything
10.Add 2 tbsp chopped parsley
11.Add 700 ml of water
12.Add 1 tsp of salt
13.Add a pinch of black pepper
14.Bring to boil and switch the heat to low
15.Cover and cook for 45 minutes
Now let’s prepare the couscous
1.First step is to add 1 cup of couscous into a medium-sized pot
2.Add 1,5 cups of boiled hot water
3.Add the juice of 1/2 a lemon
4.Add 1 tbsp olive oil
5.Add 1/2 a tsp of salt
6.Give it a stir and cover the pot
7.Wrap the covered pot with a cloth to keep it warm, and leave it to soak for about 15 minutes
8.Serve the couscous on plates and top it with the peas stew
9.Sprinkle with the remaining chopped parsley
10.Sprinkle with some fresh olive oil and enjoy!
Serving and Storing
To assemble the dish simply serve a portion of hot couscous on each plate and add your preferred quantity of black-eyed peas stew on top.
We always sprinkle our plant-based meals with some extra-virgin fresh olive oil, trust us it goes a long way both in terms of taste and health benefits. You can refrigerate the stew for 2-3 days, freeze and store it in a freezer for up to 2 weeks. When re-heated it actually tastes ever better, so don’t hesitate to prepare it a couple of days ahead.
And VOILA! Your Ikarian longevity stew is ready!
ENJOY!
Other Delicious & Easy Recipes You Might Like:
BLUE ZONES Lemon & Mint Lima Beans Soup
Lima Beans & Spinach Skillet- Easy Ikarian Diet Dinner
Greek Lentil Stew- Fakes Recipe | Humble Home Cooking
Greek Chickpea Soup-Revithosoupa Recipe | Blue Zone Inspired
Blue Zones Salad- The Ultimate Cabbage Salad Recipe
Blue Zones Breakfast-Healthy Sweet Breakfast Recipe
Greek Bread with Oregano Olive Oil and Sun-dried Tomatoes
Anchovy Pasta from Greece | Easy Leftover Pasta Recipe
Greek- Style Oven Baked Anchovies| Gavros Ladorigani
Black Eyed Peas Stew with Couscous | BLUE ZONES Recipes
Ingredients
- 200 gr black-eyed peas
- 5 tbsp olive oil
- 2 tomatoes
- 1 red bell pepper
- 1/2 a red onion
- 4 slices sun-dried tomatoes
- 2 chili peppers
- 1 clove of garlic
- 1 tsp of salt
- a pinch of black pepper
- 3 tbsp chopped parsley
- 700 ml water
- 1 cup couscous
- 1,5 cups boiled hot water
- juice of 1/2 a lemon
- 1 tbsp olive oil
- 1/2 tsp salt
Instructions
- pour 4 tbsp olive oil into a deep frying pan
- add 1/2 a diced red onion and sauté for 1 minute over medium heat
- add 4 diced slices of sun-dried tomatoes
- 1 red bell pepper diced or cut into rings
- sauté for about 4 mins while stirring from time to time
- add 1 diced clove of garlic and sauté for 1 minute while stirring constantly
- add 2 peeled and diced tomatoes
- add 2 chili peppers
- add 200 gr rinsed and drained black-eyed peas and give it a good stir to combine everything
- add 2 tbsp chopped parsley
- add 700 ml of water
- add 1 tsp of salt
- add a pinch of black pepper
- bring to boil and switch the heat to low
- cover and cook for 45 minutes
- Now let's prepare the couscous
- First step is to add 1 cup of couscous into a medium-sized pot
- add 1,5 cups of boiled hot water
- add the juice of 1/2 a lemon
- add 1 tbsp olive oil
- add 1/2 a tsp of salt
- give it a stir and cover the pot
- Wrap the covered pot with a cloth to keep it warm, and leave it to soak for about 15 minutes
- serve the couscous on plates and top it with the peas stew
- sprinkle with the remaining chopped parsley
- sprinkle with some fresh olive oil and enjoy!
