Black Eye Peas Stew with Fennel


Of all the 1000’s of varieties of beans, some of which are not considered vegetables, but fruits. My favorite is black-eyed peas are especially good sources of soluble fiber, which helps prevent type 2 diabetes by keeping blood sugar balanced after you eat. Soluble fiber also binds to cholesterol and carries it out of the body,

Ikarian Longevity Stew With Black Eyed Peas

Black Eyed Peas Stew with Fennel

Fennel bulb with tomatoes
Fennel bulb with tomatoes

Ingredients (Serves 4)

1/2 cup extra virgin olive oil
1 large red onion, finely chopped
4 garlic cloves, finely chopped
1 fennel bulb, cut up in small pieces
1 bunch dill, finely chopped
1 cup (8 ounces) black eyes peas, if dried peas brind to boil for 1 minute, remove from heat, cover and let sit for an hour. Drain, rinse, and use.
2 tsp tomato paste, dilluted in 1/4 cup water
1 large, firm ripe tomato, peel off the skin, finely chopped
2 bay leaves
salt and pepper to taste

1. Heat half of the 1/2 cup extra virgin olive oil over a medium heat, add the chopped onions, chopped garlic, and the fennel bulb stirring occasionally, until soft (about 12 to 15 minutes). Add the black-eye peas and mix well.

2. Add the tomato paste dilluted, and the chopped tomato with the 2 bay leaves, then add enough water to cover the beans by about an inch. Bring to boil, reduce heat and simmer until black-eyed peas are about half way cooked about 40 minutes to an hour.

3. Add the chopped dill and season with salt.

4. Continue cooking until the black-eyed peas are tender. Remove, pour in remaining olive oil and serve with Pita bread, crusty bread and feta cheese.

Fresh fennel
Fresh fennel

According to Dr. Axe, Fennel is exceptionally high in fiber, One bulb also provides 969 mg of potassium, Fennel is also high in vitamin C providing 28 mg per bulb, Fennel provides additional important vitamins such as vitamin A, vitamin B6, vitamin K, and folate. It is also a good source of other minerals such as iron, calcium, copper, zinc, and selenium…………