Rooted in the culinary traditions of the Greek island of Ikaria — one of the world’s famed “Blue Zones” — this humble stew reflects a way of eating that supports health and exceptional longevity thanks to sustainable cooking and a plant-based lifestyle.
Humble ingredients such as black-eyed peas, fennel, onions, garlic, tomatoes, dark leafy greens and herbs together with the benefits of extra virgin olive oil contribute to a wonderful Mediterranean one-pot meal that is naturally packed with fibre, antioxidants and anti-inflammatory properties, which our body and mind needs to function to their best abilities.
1 red onion, finely chopped 1. Sautée the chopped red onion and fennel bulbs in extra virgin olive oil over medium heat. Cook well, stirring regularly and when translucent add the chopped garlic and bay leaf to the pot and cook for a few more minutes.
Ingredients
1 large garlic clove, finely chopped
2 fennel bulbs, finely chopped
250g Good Earth black-eyed peas, soaked overnight and cooked
400g can of whole peeled tomatoes in sauce
1 tbsp tomato paste
100g kale, chopped (both curly and flat are suitable)
1lt hot water or vegetable stock
extra virgin olive oil
bay leaf
fronds of fennel, finely chopped (you can replace with fresh dill)
lemon wedges
sourdough bread, fresh or toasted (optional)Instructions
2. Add the black-eyed peas and mix in the sautéed ingredients to absorb the aromas. Add the tomatoes, tomato paste and hot water, bring the pot to a boil and throw in the kale.
3. Cover the pot and simmer over a low flame, for around 30 minutes.
4. Add the chopped fennel fronds and continue to cook for another 5 minutes.
5. Remove the bay leaf and turn off the heat. The consistency should be thick, but if you prefer it as a soup, add more hot water or stock.
6. Taste the stew and adjust the seasoning with salt, pepper and chilli flakes, according to your taste.
7. Transfer to a serving bowl or individual bowls and drizzle with extra virgin olive oil.
8. Top with fennel fronds and lemon wedges and serve with toasted/fresh sourdough bread on the side for everyone to enjoy!
