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Potato-Kale Black-Eyed Pea Soup

  • Prep-time: / Ready In:
  • Makes 12 cups
  • Serving size: 3 cups
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This creamy, partially blended soup has so much going for it and makes a cozy meal on a cool night! A plantain adds a touch of sweetness and holds up like a potato in this soup—if you prefer a more peppery taste, use a parsnip instead. Black-eyed peas and kale add extra body and substance, and cashews give the soup a creamy texture. This recipe starts with store-bought mirepoix (meer-PWAH), a classic aromatic combo of onion, celery, and carrot. See below for shopping tips and how to make your own.

Tips

Cashews: Soak cashews in enough very hot water to cover 15 minutes; drain and rinse.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

For more inspiration, check out these tasty ideas:

By Laura Marzen, RD, LD,

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Ingredients

  • 2 cups fresh or frozen mirepoix (10 to 12 oz.)
  • 1 medium unripe (green) plantain or 1 medium parsnip
  • 8 cups low-sodium vegetable broth
  • 12 oz. yellow potatoes, peeled (if desired) and cut into 1-inch pieces
  • ½ cup raw cashews, soaked (see tip, recipe intro)
  • 3 tablespoons nutritional yeast
  • 3 tablespoons lemon juice
  • ½ teaspoon sea salt
  • 2 15-oz. cans no-salt-added black-eyed peas, rinsed and drained (3 cups)
  • 4 cups chopped fresh kale, tough stems removed
  • ¼ cup chopped fresh parsley
  • Freshly ground black pepper

Instructions

  • In a 4- to 6-quart pot cook mirepoix over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
  • Cut peel off plantain; cut plantain in half lengthwise then slice in ½-inch-thick moons. Add plantain, broth, and potatoes to pot. Bring to boiling; reduce heat. Cover and simmer 10 to 12 minutes or until plantain and potatoes are just tender.
  • Using a slotted spoon, transfer 1 cup of the cooked plantain and potatoes to a blender. Add 1 cup of the broth from the soup, the cashews, nutritional yeast, lemon juice, and salt. Cover and blend until smooth, scraping sides as needed.
  • Add black-eyed peas and kale to soup in pot. Cook, uncovered, 3 minutes or until kale is just tender. Add blended cashew mixture and the parsley to pot; cook and stir 1 minute. Season with pepper. Top servings with additional parsley and pepper.
Nutritional Information:

Per serving (3 cups): 438 calories, 75 g carbohydrates, 20 g protein, 10 g total fat, 1 g saturated fat, 0 g cholesterol, 647 mg sodium, 16 g fiber, 16 g sugar

Note: Nutritional information is provided as an estimate only.

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About the Author

Headshot of recipe developer and nutritionist Laura Marzen by Theresa Schumacher Photography

About the Author

Laura Marzen, RD, LD

Laura Marzen, RD, LD, is known for developing approachable recipes using her attention to detail and relying on two decades of experience creating and testing recipes. She created and tested recipes while working in the Better Homes & Gardens test kitchen for over seven years. Since then, she has gone on to develop more than 1,000 recipes for national magazines. In addition to her work developing recipes, Marzen uses her passion for healthy eating to coach women on improving their digestion and health in a way that's practical and sustainable. She has consulted for authors Rocco DiSpirito and Joy Bauer and has appeared on both local and national news and television programs on behalf of Better Homes & Gardens and Living the Country Life. With her work coaching women to improve their health, Marzen has extensive knowledge on the topics of digestion, metabolism, inflammation and IBS. Marzen earned a B.S. degree in dietetics from Iowa State University. She followed that with a dietetic internship and classes in public health at the University of Iowa through the University of Iowa Hospitals and Clinics. Learn more on her website. Photo by Theresa Schumacher Photography
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