Reaching your ideal running weight is a challenge, but eating soup can help. In fact, one of the easiest ways to fight cravings is to add soups to your diet, according to a study described in BBC News Magazine. During their research, scientists found that soup helped study participants stay full longer than solid foods.
This kale and black-eyed pea stew will not only keep you satisfied, it will also promote good health through nutrients including folate, vitamin K, omega-3 fatty acids and iodine. A little dried oregano is an added bonus. One teaspoon has as much antioxidant power as three cups of chopped broccoli.
Kale & 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.
Reprinted with permission from Superfood Kitchen © 2012 by Julie Morris, Sterling Epicure, an imprint of Sterling Publishing Co., Inc. Photography by Julie Morris