Looking for a recipe that not only tantalizes your taste buds but also promotes a healthy lifestyle? Look no further than the Ikarian Longevity Stew. This Greek-inspired stew is full of nutrient-rich vegetables, protein-packed beans, and flavorful herbs, making it both delicious and nutritious. Named after the people of the Greek island of Ikaria, known for their longevity and low rates of chronic diseases, this stew is the perfect addition to your weekly meal rotation. So, grab your apron and let's get cooking!
½ cup extra virgin olive oil
1 large red onion, finely chopped
4 garlic cloves, finely chopped
1 fennel bulb
1 cup black-eyed peas
1 large, firm ripe tomato, finely chopped (or a handful of cherry tomatoes)
2 small courgettes, sliced into rounds
1 small head of broccoli
Handful of spinach (or any leafy green)
2 tsp tomato paste
2 bay leaves
salt and pepper to taste
Pinch of chilli flakes (optional)
1 bunch dill, finely chopped
Toasted sliced almonds
Heat half of the olive oil over a medium heat and add the onion, garlic and fennel. Stir occasionally until soft - should take about 10-12 minutes.
Add the tomato paste and season with salt and pepper (and chili flakes if using) stir through until it is well mixed. Add the chopped tomatoes.
Add the courgettes, broccoli, and black eyed peas and toss to coat them in oil. Add enough water to cover everything and throw in the bay leaves. Bring to a boil, then reduce heat and simmer until the vegetables and beans are cooked through. This can take anywhere from 25-40 minutes. Add the spinach and cook until wilted.
Remove from the heat, pour in the remaining olive oil, serve with chopped dill, lemon zest and sliced almonds.
If you are using dried black eyed peas: Sort black-eyed peas and remove any damaged peas, stones, or debris. Add peas to a large pot, cover with cold water 2 inches above the peas. Bring to a boil and cook for 1 minute. Cover and remove heat and allow to soak for 1 hour. Drain peas and set aside.
You can use any vegetables that you have lying around at home.
Also try mixing up the greens, I often use kale or a wild green.
This is delicious on its own or served over rice/quinoa.