Okay, here we go, fellow nutrition-seekers! Let’s chat about one of my family’s favorite ways to get a heapin’ helpin’ of veggies in – Black-Eyed Peas Okra Stew! This isn’t just a meal; it’s a hug in a bowl.
I remember the first time I made this Black-Eyed Peas Okra Stew. My youngest was going through a “green-things-are-the-enemy” phase (sound familiar, moms?), and I was desperate for a dinnertime nutrition win. I threw this together, hoping the hearty flavors would distract from the okra. 😂 To my surprise, everyone LOVED it!
It’s one of those meals that just FEELS good for you, you know? Packed with plant-based protein and fiber, plus tons of vitamins and minerals. This Black-Eyed Peas Okra Stew supports our family’s nutrition without sacrificing flavor.
Plus, it’s super simple to adapt to what you have on hand! A little more of this, a little less of that. We busy moms need that flexibility!
This stew isn’t just about filling bellies, it’s about nourishing them. It’s about showing our families that healthy food can be comforting and delicious, without spending hours in the kitchen.
If you’re a busy mom seeking simple nutrition, then this Black-Eyed Peas Okra Stew is for you! I’m so excited to share this recipe and a few sanity-saving nutrition hacks.
INGREDIENTS You’ll Need:
Here’s what you’ll need to create this magic! This Black-Eyed Peas Okra Stew ingredient list is simple because busy moms need nutrition without complexity!
- 1 tablespoon olive oil: For sautéing and adding healthy fats.
- 1 medium onion, chopped: About 1 cup.
- 2 cloves garlic, minced: Adds flavor and immune-boosting properties.
- 1 green bell pepper, chopped: About 1 cup.
- 1 red bell pepper, chopped: About 1 cup.
- 1 (14.5 ounce) can diced tomatoes, undrained: Provides a juicy base.
- 4 cups vegetable broth: You can use chicken broth if you are not vegan.
- 1 teaspoon smoked paprika: Adds a smoky depth of flavor.
- ½ teaspoon cayenne pepper: For a little kick. Adjust to your family’s preference.
- 1 teaspoon dried thyme: Adds a savory note.
- 1 teaspoon dried oregano: Adds a slightly bitter, herbaceous flavor.
- 1 pound frozen okra, sliced: Don’t worry if you don’t have fresh okra; frozen works great and is a total time saver.
- 2 (15 ounce) cans black-eyed peas, rinsed and drained: The star of the show!
- Salt and pepper to taste: Adjust according to your preferences.
- Hot sauce (optional): For an extra layer of flavor.
Here’s a Black-Eyed Peas Okra Stew nutrition hack: add a handful of spinach or kale in the last few minutes of cooking for extra greens! This Black-Eyed Peas Okra Stew proves nutritious doesn’t mean expensive! You can find these wholesome ingredients at your regular grocery store, or even better, support your local farmer’s market! My family gets extra nutrition when I add a can of drained corn! It’s a great way to sneak in another veggie. Trust me, this simple change makes a difference!
Let’s Make it Happen!
Time to put on our aprons and get cooking! This Black-Eyed Peas Okra Stew is easier than you think!
- Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Then, add the minced garlic, green bell pepper, and red bell pepper. Cook for another 3-5 minutes, stirring occasionally, until the peppers are slightly tender. This is where I used to struggle with my Black-Eyed Peas Okra Stew – learn from my experience and don’t rush this step! This is a critical step for flavor development.
- Add the Tomatoes and Broth: Pour in the diced tomatoes (undrained) and vegetable broth. Stir well to combine.
- Spice it Up: Add the smoked paprika, cayenne pepper, dried thyme, and dried oregano. Stir to incorporate the spices. This Black-Eyed Peas Okra Stew should smell nourishing by now!
- Simmer, Simmer: Bring the mixture to a simmer. Then, reduce the heat to low, cover the pot, and let it simmer for at least 20 minutes. The longer it simmers, the more the flavors will meld together. Perfect time to prep tomorrow’s lunch!
- Add the Okra: Stir in the frozen okra. Cover the pot and continue to simmer for another 15 minutes, or until the okra is tender. Don’t worry if your Black-Eyed Peas Okra Stew looks a little thick at this point – the okra will help to thicken it up as it cooks.
- Black-Eyed Peas to the Rescue: Add the rinsed and drained black-eyed peas. Stir well. Cook for another 5-10 minutes, allowing the peas to heat through. Here’s where I add in the corn too!
- Season to Perfection: Season the stew with salt and pepper to taste. Add a dash of hot sauce if desired. Taste and adjust the seasoning as needed.
- Serve and Enjoy: Ladle the Black-Eyed Peas Okra Stew into bowls and serve hot. You can top it with a dollop of sour cream or a sprinkle of fresh parsley, if desired. While your Black-Eyed Peas Okra Stew is cooking, take a moment to appreciate nourishing your family!
In my busy kitchen, this nutritious Black-Eyed Peas Okra Stew usually takes about an hour from start to finish. But most of that time is hands-off simmering, which gives me a chance to help with homework or sneak in a quick workout. Here’s a family-tested nutrition shortcut: I often double the batch and freeze half for a super-easy weeknight meal. This step has saved my sanity on many busy evenings!
How We Love to Eat This!
Now for the fun part – serving! This Black-Eyed Peas Okra Stew is incredibly versatile. The kids devour this nutritious Black-Eyed Peas Okra Stew when I serve it with a side of cornbread. The slight sweetness of the cornbread perfectly complements the savory stew. A side salad adds a fresh, crunchy contrast. It rounds out the meal and ensures we’re getting a good dose of greens.
We also love it with a scoop of quinoa or brown rice. It turns the stew into an even heartier and more filling meal. This Black-Eyed Peas Okra Stew is perfect for those busy weeknights when we need good nutrition fast! I sometimes add a squeeze of lemon juice right before serving to brighten the flavors.
For a fun presentation, I like to top it with a sprinkle of chopped green onions or a dollop of plain Greek yogurt (it adds a nice tang!). And if we have any leftovers (which is rare!), I pack them in lunch containers for the next day. This stew tastes even better the next day, as the flavors have had time to meld together even more.
I’ve made this stew for potlucks and gatherings. It’s always a hit! My friends always ask for the recipe. One fall, I made a big batch with butternut squash. A seasonal twist everyone loved!
FAQs: Your Questions Answered
I know you probably have some questions, so let’s get to them! As a busy mom, I’ve been there, done that. Here are some common concerns, answered with simple nutrition in mind:
- Is this Black-Eyed Peas Okra Stew really nutritious enough for growing kids? Absolutely! Black-eyed peas are packed with protein and fiber. Okra adds vitamins and minerals, and the veggies provide even more nutrients. It’s a well-rounded meal that supports healthy growth and development.
- What if my picky eater won’t try this healthy Black-Eyed Peas Okra Stew? Start small! Offer a tiny spoonful alongside something they already love. Let them see you and other family members enjoying it. You can also involve them in the cooking process. My kids are more likely to try something they helped make.
- Can I meal prep this Black-Eyed Peas Okra Stew for busy weeks ahead? Yes! This is a fantastic meal prep option. Make a big batch on the weekend and divide it into individual containers for lunches or quick dinners. This has been a total sanity saver for me!
- Can I use dried black-eyed peas instead of canned? Yes, you can! You’ll need to soak them overnight and then cook them until tender before adding them to the stew. It adds a bit more time to the process, but it can be a more budget-friendly option.
- Is this stew vegan-friendly? Yes, it is! As long as you use vegetable broth, this stew is completely vegan. You can easily adapt it to fit other dietary needs as well.
- Can I add meat to this stew? Absolutely! If you’re not vegan, you can add cooked sausage, ham, or chicken to the stew for extra protein and flavor. My husband loves it with Andouille sausage!
- How long does this Black-Eyed Peas Okra Stew last in the fridge? This stew will last for 3-4 days in the refrigerator. Make sure to store it in an airtight container.
These are the questions I’m most asked! If you have any more questions about this Black-Eyed Peas Okra Stew, don’t hesitate to ask!
Final Thoughts:
This Black-Eyed Peas Okra Stew is more than just a meal; it’s a celebration of simple, wholesome ingredients and family time. It supports our family’s nutrition goals by packing in tons of plant-based goodness in a way that everyone enjoys. And that’s a win in my book!
Here are my Black-Eyed Peas Okra Stew Nutrition Hacks:
- Sneak in extra veggies: Add a handful of spinach, kale, or chopped carrots for an extra boost of vitamins and minerals.
- Use low-sodium broth: Control the amount of salt in your stew.
- Add a dollop of Greek yogurt: Adds a creamy texture and a boost of protein.
And here are a few family-tested healthy Black-Eyed Peas Okra Stew variations:
- Spicy Version: Add more cayenne pepper or a pinch of red pepper flakes for extra heat.
- Smoked Sausage Version: Add smoked sausage or turkey sausage for a heartier flavor.
- Sweet Potato Version: Add diced sweet potatoes to the stew for a touch of sweetness and added nutrients.
My daughter loves the sweet potato version, while my son prefers the spicy one! This Black-Eyed Peas Okra Stew is truly a family-friendly meal that can be customized to suit everyone’s taste preferences.
I hope you’ll give this recipe a try and make it your own! Remember, the most important thing is to nourish your family with love and wholesome ingredients. You can check out my recipe for Southern Black-Eyed Peas with Collard Greens too if you are looking for a similar recipe to this one. For more simple nutrition ideas for busy families, check out my Southern Style Black-Eyed Peas recipe!
Happy cooking, fellow nutrition-seekers! I have hope for your family’s nutrition success. I know you can do this! Try this nourishing Black-Eyed Peas Okra Stew!
I hope this Black-Eyed Peas Okra Stew becomes a staple in your home.
\n \n Print
Black-Eyed Peas Okra Stew
This hearty black-eyed peas and okra stew is a flavorful and comforting dish, perfect for a healthy and satisfying meal. It’s packed with nutrients and plant-based protein.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stew
- Cuisine: Southern
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 green bell pepper, chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can black-eyed peas, rinsed and drained
- 1 cup frozen okra, sliced
- 4 cups vegetable broth
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- Optional: Hot sauce, to taste
- Optional: Fresh parsley, chopped, for garnish
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
- Add the garlic and green bell pepper and cook for another 2 minutes, until fragrant.
- Stir in the diced tomatoes, black-eyed peas, okra, vegetable broth, smoked paprika, and thyme.
- Bring the mixture to a boil, then reduce heat and simmer for at least 20 minutes, or up to an hour, to allow the flavors to meld. Stir occasionally.
- Season with salt and pepper to taste. If desired, add hot sauce for a bit of heat.
- Serve hot, garnished with fresh parsley if desired.
Notes
For a richer flavor, you can add a smoked ham hock or vegan sausage to the stew while it simmers. Remove the ham hock before serving.