Chicken, Kale, and Black-Eyed Pea Stew

August 21, 2013
Kale, Black-Eyed Peas, and Chicken Stew - Featured

I've had my eye on this cookbook for a while now

Chicken, Kale, & Black-Eyed Pea Stew

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The whole notion of superfoods is one I've wanted to learn more about

What are they?  What makes them super?  What's the criteria for food to earn this label?  Is the hype valid?  Can I eat them without having to increase my grocery budget by a factor of ten or twenty percent?  Where the heck does one buy such exotic ingredients?  Do they actually taste good?

The only way I know to learn is to do

Chicken, Kale, & Black-Eyed Pea Stew

The initial thumb-through,  I have to say I started in the sweets section (ahem!)  Ice cream cupcakes, truffles, and fudge

After a wave of guilt got the better of me, I moved on to breakfast, salads/soups, and mains, all looked interesting

Sides – yam fries and a one-minute ketchup recipe to go alongside? (Anyone who knows me well, knows my great love of ketchup.  Only Heinz, but I might try this one out)

There's also an entire section devoted to superfood snacks!  What a great excuse to experiment, in light of our next food swap theme!


Chicken, Kale, & Black-Eyed Pea Stew

So the other night, when our tummies started to rumble, and we wondered what was for dinner, I pulled out the new cookbook and started to read some ideas to my husband

“Wait, what was the stew?  Kale, black-eyed peas, and lots of spices?  Let's try that one.”

Couldn't have asked for a better recipe to get us started.  We loved the smokey ingredients like chipotle powder and smoked paprika.  They added an impressive depth of flavor

(One quick note for those of us who are heat adverse like I am, you may want to keep a bit of Greek yogurt or labna at the ready.  Or maybe go a little lighter on the spices)

Chicken, Kale, & Black-Eyed Pea Stew

The book mentions diced tofu can be added along with the black-eyed peas for a boost of protein; we instead used rotisserie chicken

Adding kale at the end of the cooking process ensured that it was softened enough to be enjoyed without destroying all of its superfood nutrient goodness

All in all, a great stew that we'll definitely be making again



Chicken, Kale, & Black-Eyed Pea Stew

ps:   The original recipe calls for wakame flakes, huh?

Turns out it's considered a sea vegetable, or edible seaweed.  Yep, it has a subtly sweet flavor and is most often served in soups and salads.  It's high in omega-3 fatty acids as well as calcium, iodine, thiamine, and niacin.  This was an ingredient I struggled to find locally, and we substituted dried seaweed in its place.

— — —

~ Adapted from Superfood Cuisine by Julie Morris

Chicken, Kale, and Black-Eyed Pea Stew


  • 1 Tbsp coconut oil
  • 1 large white onion, diced (~ 2 cups)
  • 3-4 heads roasted garlic
  • 3 stalks celery, diced
  • 1 red bell pepper, diced
  • 1 Tbsp fresh oregano leaves, chopped
  • ½ Tbsp fresh thyme leaves, chopped
  • ¼ tsp. chipotle powder
  • 1 Tbsp smoked paprika
  • 3 cups vegetable broth
  • 3 cups water
  • 4 Tbsp seaweed, ground or crushed into fine pieces (the original calls for 2 Tbsp wakame flakes)
  • 3 cups cooked black-eyed peas
  • 2 - 3 cups shredded chicken
  • 1 head kale, stems discarded and leaves chopped
  • juice of ½ lemon
  • fresh parsley, chopped, for garnish


  • 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 oregano, thyme, chipotle, and paprika and cook for about 30 seconds.
  • Add the vegetable broth, water, seaweed, chicken, and black-eyed peas.
  • Bring to a gentle simmer and cook, uncovered, for 30 minutes, adding more water if needed.
  • After the soup is cooked through, stir in the kale and keep over the heat for a minute longer—just long enough to wilt the kale.
  • Add the lemon juice and turn off the heat. Top with parsley and serve.
Serves: 4
Nutrition + Show
Calories 317
Total Fat 7.8g
Saturated Fat 3.8g
Carbohydrates 34g
Fiber 8.2g
Sugars 6.7g
Protein 30.3g
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