Hearty & Healthy Black-Eyed Pea Soup: A 1-Point Weight Watchers Vegetarian Delight
Discover the ultimate in comforting and nutritious dining with our Black-Eyed Pea Soup. This vibrant, protein-packed dish is a true celebration of flavor, designed to warm you from the inside out while supporting your health goals. Our vegetarian rendition masterfully captures the deep, smoky taste that makes classic black-eyed pea soup so beloved, all without any meat. Brimming with fiber, wholesome plant-based protein, and an array of fresh, colorful vegetables, this soup is both incredibly filling and surprisingly simple to prepare. It’s the perfect guilt-free indulgence, clocking in at just 1 Weight Watchers SmartPoint per serving, making it an ideal choice for a satisfying and healthy meal.
The magic of this easy black-eyed pea soup recipe lies in its slow simmer, allowing all the robust ingredients to meld together into a harmonious symphony of taste. Each spoonful offers a rich, complex flavor profile that speaks to the soul. Whether you’re looking for a quick weeknight dinner, a healthy lunch option, or a comforting dish to share, this soup delivers. Don’t stop here for healthy meal inspiration; explore our other Weight Watchers dinner recipes for more delicious ideas that fit your lifestyle.
Why You’ll Love This Healthy Black-Eyed Pea Soup
- Incredibly Flavorful: This soup delivers a rich, smoky, and savory taste that’s deeply satisfying. The combination of sautéed vegetables, smoked paprika, and bay leaf creates a complex base, while fresh cilantro adds a bright finish. It’s comfort food redefined.
- Nutrient-Dense & Wholesome: Packed with black-eyed peas, which are a fantastic source of plant-based protein and dietary fiber, this soup keeps you feeling full and energized. It’s also loaded with vitamins and minerals from carrots, celery, green beans, and tomatoes, supporting overall health.
- Weight Watchers Friendly: With just 1 SmartPoint per generous serving, this recipe is a superstar for those managing their weight. It proves that healthy eating doesn’t mean sacrificing flavor or feeling deprived. Enjoy a hearty bowl without the guilt.
- Effortlessly Easy to Make: From simple sautéing to a gentle simmer, the steps for this black-eyed pea soup are straightforward and require minimal cooking experience. It’s a perfect recipe for beginners and seasoned cooks alike, promising a delicious outcome every time.
- Versatile & Customizable: While designed as a vegetarian delight, this soup can be easily adapted. Add a pinch of cayenne for heat, a squeeze of lemon for brightness, or even a plant-based sausage for extra protein. It’s a forgiving recipe that encourages creativity.
- Budget-Friendly: Made with readily available and inexpensive ingredients, this soup is a fantastic option for wholesome eating on a budget. Black-eyed peas and common vegetables are economical staples that come together to create a luxurious meal.
Recipe Overview
Here’s a quick look at what you need to know to get started on this delightful and healthy Black-Eyed Pea Soup.
- Serving Size: Approximately 450 g per serving.
- Number of Servings: This recipe yields 6 generous servings, perfect for a family meal or meal prepping throughout the week.
- Time to Cook: The total cooking time is about 45 minutes, making it a feasible option even on busy weeknights.
- 1 WW Point Per Serving: This low-point value makes it an excellent choice for Weight Watchers members. You can view the full recipe details on the WW Apphere (WW login required).
Ingredients for a Flavorful Black-Eyed Pea Soup
Crafting this delicious and nutritious Black-Eyed Pea Soup starts with selecting fresh, high-quality ingredients. Each component plays a crucial role in building the soup’s rich flavor profile and satisfying texture. This list includes staple pantry items and vibrant produce that combine to create a wholesome meal.
- 1 teaspoon of olive oil (5 ml)
- 1 medium onion, diced (about 1 cup or 150 g)
- 2 medium carrots, sliced (about 1 cup or 120 g)
- 2 medium celery stalks, diced (about 1 cup or 100 g)
- 2 cloves garlic, crushed (10 g)
- 6 cups of vegetable broth (1.5 liters) – ensure it’s low sodium for better control over seasoning
- 2 (15.5 oz/439 g) cans of black-eyed peas, drained and rinsed thoroughly
- 2 grated tomatoes (about 1 cup or 200 g) – grating helps them break down quickly and evenly into the soup base
- 1 teaspoon of smoked paprika (2 g) – essential for that signature smoky depth
- 1 cup of green beans, trimmed and cut into 1-inch pieces (120 g)
- ¼ cup of fresh cilantro, chopped (10 g) – adds a burst of freshness at the end
- 1 bay leaf – for an aromatic undertone
- Salt to taste – adjust at the end for perfect seasoning
Step-by-Step Instructions for Making Black-Eyed Pea Soup
Follow these detailed steps to create a hearty and delicious pot of Black-Eyed Pea Soup. Each instruction is designed to help you build layers of flavor, resulting in a perfectly balanced and comforting dish.
- Sauté the Aromatics: Begin by heating the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Once shimmering, add the diced onion and diced celery. Sauté these foundational vegetables for 5-7 minutes, stirring occasionally, until they become tender and translucent. This step is crucial for building a flavorful base. Next, add the crushed garlic and continue to cook for just one more minute until it becomes wonderfully fragrant. Be careful not to burn the garlic, as this can turn bitter.
- Incorporate the Tomatoes: Stir the grated tomatoes into the pot with the softened aromatics. Cook, stirring frequently, for approximately 5-7 minutes. You’ll notice the tomatoes breaking down and the mixture thickening slightly, indicating that their rich flavors are concentrating. This adds a lovely acidity and depth to the soup.
- Add Fresh Vegetables: Introduce the sliced carrots and green beans to the pot. Stir them in well, allowing them to cook for another 2-3 minutes. This brief cooking time helps them to soften slightly before the main simmer, ensuring they retain some texture without becoming mushy.
- Simmer to Perfection: Pour in the vegetable broth, then add the thoroughly drained and rinsed black-eyed peas, the smoked paprika, and the bay leaf. Stir everything together until well combined. Bring the soup to a gentle boil, then immediately reduce the heat to low. Cover the pot and let the soup simmer for 25-30 minutes, stirring occasionally. This extended simmering time is key to allowing all the flavors to meld beautifully and for the vegetables to become perfectly tender.
- Final Seasoning and Finishing Touches: Once the soup has simmered, taste it and add salt as needed. Remember that broth can vary in sodium content, so adjust accordingly. Carefully remove the bay leaf and discard it; its work is done. Just before serving, stir in the fresh chopped cilantro. The cilantro adds a burst of vibrant color and a fresh, herbaceous note that brightens the entire dish.
- Serve Warm: Ladle the hot soup into bowls. Serve warm as a complete meal on its own, or pair it with a crisp side salad or a slice of crusty whole-grain bread for an even more satisfying experience. Enjoy the wholesome goodness!
Expert Tips for the Best Black-Eyed Pea Soup
Elevate your Black-Eyed Pea Soup with these essential tips and tricks, designed to maximize flavor, texture, and convenience.
- Choosing Your Black-Eyed Peas: Dried vs. Canned:
- Dried Black-Eyed Peas: For the most authentic flavor and a slightly firmer texture, dried black-eyed peas are highly recommended. They are typically more economical and allow you to control the seasoning from scratch. If using dried, always soak them overnight (or for at least 6-8 hours) to reduce cooking time and improve digestibility. Rinse them thoroughly after soaking and cook them in fresh water until tender before adding them to your soup. Save some of this cooking liquid to enhance the soup’s natural creaminess.
- Canned Black-Eyed Peas: If convenience is your priority, canned black-eyed peas are a fantastic shortcut. Opt for a good-quality brand. It is crucial to drain and rinse them very well under cold running water before adding them to the soup. This removes excess sodium and any starchy liquid that can affect the soup’s flavor and clarity.
- Achieving the Perfect Creaminess: If you prefer a thicker, creamier soup without adding dairy, a simple trick works wonders. After the soup has simmered and the peas are tender, carefully scoop out about 1 to 1.5 cups of the soup (including some black-eyed peas and vegetables). Blend this portion in a blender until smooth, then stir it back into the pot. This will instantly give your soup a richer, velvety consistency while keeping it entirely plant-based.
- Deepening the Smoky Flavor Base: The initial sauté of the vegetables is more important than you might think. Make sure to sauté your onions, carrots, and celery thoroughly until they are lightly browned. This caramelization creates a “fond” (the browned bits at the bottom of the pan), which, when deglazed by the broth and tomatoes, adds incredible depth and a wonderful smoky undertone to the entire soup. Don’t rush this step!
- Make Ahead and Storage: This Black-Eyed Pea Soup is an excellent candidate for meal prepping. Its flavors actually deepen and improve overnight, making it even more delicious the next day. It stores beautifully in the refrigerator in an airtight container for up to 4-5 days. For longer storage, this soup freezes wonderfully. Allow it to cool completely before transferring to freezer-safe containers or bags. It can be frozen for up to 3 months. Thaw overnight in the refrigerator and gently reheat on the stovetop, adding a splash of broth or water if needed to adjust consistency.
- Customization and Variations:
- Spice It Up: For a kick, add a pinch of cayenne pepper or a dash of your favorite hot sauce.
- Add More Greens: Stir in a handful of fresh spinach, kale, or collard greens during the last 10 minutes of simmering for an extra boost of nutrients.
- Herb Variety: While cilantro is traditional, feel free to experiment with other fresh herbs like parsley or even a hint of thyme.
- Smoked Flavor Boost: For an even more intense smoky flavor (without meat), consider adding a tiny bit of liquid smoke or a smoked vegetable bouillon.
Serving Suggestions for Your Black-Eyed Pea Soup
This hearty Black-Eyed Pea Soup is satisfying on its own, but pairing it with the right accompaniments can transform it into an even more delightful and complete meal. Here are some ideas to serve alongside your delicious soup:
- Crusty Bread or Cornbread: A classic pairing, a warm slice of crusty bread or a piece of homemade cornbread is perfect for soaking up every last bit of that flavorful broth.
- Fresh Side Salad: Complement the richness of the soup with a light, crisp green salad tossed with a simple vinaigrette. This adds a refreshing contrast and extra vegetables to your meal.
- Rice: For a more substantial meal, serve your Black-Eyed Pea Soup over a bed of fluffy brown rice or wild rice. This is particularly popular in Southern cuisine.
- Garnishes: Enhance each bowl with fresh garnishes such as extra chopped cilantro, a dollop of vegan sour cream or Greek yogurt (if not strictly vegan), a sprinkle of red pepper flakes for heat, or a drizzle of good quality olive oil.
- Hot Sauce: Offer a variety of hot sauces on the side for those who enjoy an extra layer of spice.
Frequently Asked Questions About Black-Eyed Pea Soup
Here are some common questions and helpful answers to ensure your Black-Eyed Pea Soup turns out perfect every time.
- Is this Black-Eyed Pea Soup gluten-free?
Yes, this recipe is naturally gluten-free! Just be sure to check the label of your vegetable broth to confirm it is certified gluten-free, as some brands may contain hidden gluten ingredients.
- Can I make this soup in a slow cooker?
Absolutely! To adapt this recipe for a slow cooker, follow steps 1 and 2 (sautéing the onion, celery, garlic, and tomatoes) on the stovetop in a separate pan to develop their flavors. Then, transfer the sautéed mixture to your slow cooker. Add the sliced carrots, green beans, drained and rinsed black-eyed peas, vegetable broth, smoked paprika, and bay leaf. Cook on low for 6-8 hours or on high for 3-4 hours, until the vegetables are tender and the flavors have melded. Stir in cilantro and adjust salt before serving.
- How long does black-eyed pea soup last?
This soup stores very well! In an airtight container, it will last for up to 4-5 days in the refrigerator. It’s also an excellent candidate for freezing; it can be stored in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
- Can I add meat to this recipe?
While this recipe is crafted as a delicious vegetarian option, you can certainly add meat if you prefer. For a traditional Southern flavor, consider adding smoked turkey or a ham hock to the broth during the simmering stage. If you want to keep it plant-based but add more protein, a vegan sausage, diced and sautéed before adding other vegetables, would be a great addition.
- What if my soup is too thin?
If your soup turns out thinner than desired, there are a couple of easy fixes. As mentioned in our tips, you can scoop out a cup of the soup, blend it until smooth, and return it to the pot. Alternatively, you can mash some of the black-eyed peas against the side of the pot with a spoon or potato masher to naturally thicken the broth. A cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons cold water) can also be added gradually while simmering until desired thickness is reached.
More Healthy & Comforting Soup Recipes
If you loved this Black-Eyed Pea Soup, be sure to check out these other delightful and healthy soup recipes that are perfect for any season!
Lentil Soup
Minestrone Soup
Mediterranean White Bean Soup
Black-Eyed Pea Soup (Weight Watchers Friendly)
Ingredients
- 1 teaspoon of olive oil, 5 ml
- 1 medium onion, diced (about 1 cup or 150 g)
- 2 medium carrots, sliced (about 1 cup or 120 g)
- 2 medium celery stalks, diced (about 1 cup or 100 g)
- 2 cloves garlic, crushed (10 g)
- 6 cups of vegetable broth, 1.5 liters
- 2 15.5 oz/439 g cans of black-eyed peas, drained and rinsed
- 2 grated tomatoes, about 1 cup or 200 g
- 1 teaspoon of smoked paprika, 2 g
- 1 cup of green beans, trimmed and cut into 1-inch pieces (120 g)
- ¼ cup of fresh cilantro, chopped (10 g)
- 1 bay leaf
- Salt to taste
Instructions
-
Heat the olive oil in a large pot over medium heat. Add the diced onion and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and slightly translucent. Add the crushed garlic and cook for another minute until fragrant, being careful not to brown it too much.
-
Add the grated tomatoes to the pot and cook, stirring frequently, for about 5-7 minutes, or until the tomatoes have broken down, their juices have reduced, and the mixture thickens slightly. This step deepens the tomato flavor significantly.
-
Stir in the sliced carrots and green beans. Cook for another 2-3 minutes, allowing these harder vegetables to soften just a little before adding the liquid.
-
Pour in the vegetable broth, then add the thoroughly drained and rinsed black-eyed peas, smoked paprika, and bay leaf. Stir well to combine all the ingredients. Bring the soup to a boil, then immediately reduce the heat to low. Cover the pot and let it gently simmer for 25-30 minutes, stirring occasionally, until all the vegetables are tender and the rich flavors have fully melded together.
-
Taste the soup and add salt as needed to achieve your desired seasoning. Remember that broth can vary in sodium content. Carefully remove the bay leaf and discard it. Stir in the fresh chopped cilantro just before serving for a burst of fresh flavor and vibrant color.
-
Ladle the warm, comforting soup into bowls and serve immediately. This soup is wonderfully satisfying on its own, but it also pairs perfectly with a side salad or a slice of crusty bread for a complete and wholesome meal.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.