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Ikarian Longevity Stew No Oil Recipe

This is a WFPB-no oil version of the famous Blue Zone Longevity Stew. It is delicious eaten alone, over pasta or rice. Paired with a salad creates a healthy no oil vegan meal that will become a staple in your recipe box.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: Dinner, Lunch, Soup
Keyword: homemade vegan tomato soup, no oil, plant based, soup
Servings: 4
Calories: 46kcal
Cost: $6

Equipment

  • 1 stew or soup pot
  • 1 knife and cutting board

Ingredients

  • 5 tbsp Low Sodium Vegetable Broth
  • 1 large Red Onion finely chopped
  • 4 cloves Garlic finely chopped
  • 1 large bulb Fennel finely chopped
  • 1 15 oz. can Black-Eyed Peas drained and rinsed
  • 1 large Tomato chopped
  • 2 tsp Tomato Paste diluted in 1/4 cup water
  • 2 Bay Leaves
  • 1/4 cup Dill fresh and finely chopped
  • Water
  • Salt to taste *see notes below

Instructions

  • Add a few tablespoons of low sodium vegetable broth to pot. Add the chopped onion, garlic and fennel bulb. Cook, stirring occasionally, until soft - about 12 minutes. Stir in the black-eyed peas. If at any point during cooking - bottom of pot is getting dry, add more veggie broth - a tablespoon at a time.
  • Add the tomato, tomato paste and enough water to cover the beans by about an inch. Add the bay leaves. Bring to a boil , then cover pot and reduce heat and let simmer for about 45 minutes to an hour depending on how firm you like the veggies and beans.
  • Add the chopped fresh dill and season with salt or no salt seasoning.
  • Cook a few minutes more and then remove the bay leaves and serve.

Notes

If trying to limit salt in your diet: I highly recommend Benson's Table Tasty.  It is the best tasting salt substitute I have found. It has no salt, MSG, preservatives, or potassium chloride. 
Leftovers: Store leftover stew in the refrigerator for up to 5 days or freeze in portions using a Souper Cube. 

Nutrition

Serving: 2cups | Calories: 46kcal | Carbohydrates: 11g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 58mg | Potassium: 435mg | Fiber: 3g | Sugar: 3g | Calcium: 47mg