A delicious broth is one of the outstanding features of this soup. Legumes (dried beans and peas such as black-eyed peas) are very nutritious: they are high in fiber, B vitamins and minerals such as iron and zinc. So using soups like this one - either as an appetizer or as the main dish accompanied by a salad and whole-grain muffins or rolls - is a tasty way to practice good nutrition.
- 12 ounces black-eyed peas (about 2 cups)
- 2 medium potatoes, peeled and diced
- 3 stalks celery, sliced
- 2 carrots, sliced
- 3 Tbs. tamari soy sauce
- 1 tsp. basil
- 1 tsp. dried dill weed
- 1 medium onion, chopped
- 2 cloves garlic, diced
- 1/4 teaspoon pepper
Rinse black-eyed peas well. Place in a large pot and cover with water by 1 inch. Soak overnight.
Drain off soaking water. To pot of drained peas, add 7 cups of water and rest of ingredients above. Bring to a boil 2 minutes.
Reduce heat to medium-low. Simmer 1 to 2 hours or until beans are tender. Stir occasionally, mashing beans and potatoes against sides of the pot to thicken soup.
Yield: 10 bowls (1 1/2 cups each)
Preparation Time: 10 minutes
Cooking Time: 1 1/4-2 1/4 hours
Source: American Institute for Cancer Research