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Black-Eyed Pea Soup

Black-Eyed Pea Soup" title="Black-Eyed Pea SoupA 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

  • Optional:
  • 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

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