There’s always something exciting about a pot of good stuff bubbling away on the stove. Especially when that “good stuff” includes powerful ingredients providing a balanced array of minerals, protein, and fiber. Adding the kale at the very end of the cooking ensures that it’s softened enough to be enjoyed, withoutdestroying all of its nutrition through heat. This is the kind of stew that eats like a meal.

Kale and Black-Eyed Pea Stew


1 tablespoon coconut oil
2 cups white onions, diced (about 1 medium onion)
6 cloves garlic, minced
3 stalks celery, diced
1 red bell pepper, diced
1 tablespoon fresh oregano leaves, chopped
½ tablespoon fresh thyme leaves, chopped
¼ teaspoon chipotle powder
1 tablespoon smoked paprika
3 cups vegetable broth
3 cups water
2 tablespoons wakame flakes, ground/crushed into fine pieces
3 cups cooked black-eyed peas
1 head kale, stems discarded and leaves chopped
½ lemon, juiced
fresh parsley, chopped, for garnish
Sea salt to taste


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 herbs and spices, cooking for about 30 seconds. Add the vegetable broth, water, wakame flakes, black-eyed peas, and a pinch of sea salt. Bring to a gentle simmer, and cook uncovered for 30 minutes, adding more water if needed. Taste, and adjust salt if desired. After the soup is fully cooked through, stir in the kale and keep over the heat for a minute longer—just enough to wilt the kale. Add the lemon juice and turn off the heat. Top with parsley and serve.

Variation: Add 1 cup diced smoked tofu when you add the black-eyed peas.

Makes 6-8 servings.


Using smoked ingredients like chipotle powder and smoked paprika add an impressive depth of flavor to recipes without compromising nutrition through overcooking. Find these spices in most supermarkets, or from a retailer listed in the Ingredient Resources Guide (page 228).

Reprinted with permission from Superfood Kitchen © 2012 by Julie Morris, Sterling Epicure, an imprint of Sterling Publishing Co., Inc. Photography by Julie Morris