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Black Eyed Peas Spinach Stew – Instant Pot

Black eyed peas and spinach stew is a wholesome meal that is flavorful, hearty and healthy. It is one of the dish to make when you are craving comfort food. You will love the variation of flavors to this classic soul food.

The creamy texture of the black eyed peas balances well with smoky flavors of the seasoning. I am including instructions to make this recipe using electric pressure cooker like Instant Pot or on the Stove top.

Many folks eat black eyed peas on New Years. This ‘must have recipe’ however, can be enjoyed through out the year. Pair it with Easy Homemade Cornbread for a meal that will keep you feeling lucky and happy all year long.

This vegetarian black eyed peas recipe is gluten free, soy free, dairy free and vegan. 

Black Eyed peas and spinach cooked in Instant Pot to make ultra delicious stew

ARE BLACK EYED PEAS GOOD FOR YOU?

Loaded with good plant based protein and high fiber, Black eyed peas also provide zinc, B complex, iron and calcium. Their complex protein and carbohydrates are a great addition to any diet.

It also contains a significant amount of flavonoids that help protect against cardiovascular diseases. No wonder these charming beans are considered your “Good Luck Charm” !

Tender and soft black eyed peas cooked in spices and seasoning.

To soak or Not to Soak Black Eyed Peas?

Typically, I like to soak the beans for 4-5 hours before I cook them. They almost double in size and volume when soaked. So if you are cooking soaked beans, please adjust water accordingly.

Often, I decide what to make in the morning and then its easy to plan and soak and do the prep work for it quickly.

However, if you are time pressed, un-soaked beans will do just fine. Try to rinse them in the warm water. Un-soaked beans will need extra water to cook.

I have cooked both soaked and un-soaked beans in Instant Pot and can’t really tell much difference in texture and taste of the beans.

ADDING FENUGREEK SEEDS TO BEANS WHILE COOKING HELPS WITH DIGESTIVE ISSUES

Traditionally in Indian cooking, a teaspoon of fenugreek seeds are often added while cooking any beans, lentils and legumes. It’s believed that fenugreek seeds help body break down the fiber and protein. It there by, helps to minimize the digestive issues.

Not sure if it’s scientifically proven but I often add fenugreek seeds while cooking / soaking beans, lentils and legumes. However, it is optional.

BEST WATER TO BEAN RATIO FOR SMOOTH COOKING

As a general guideline, we use 2:1 ratio of water to pre-soaked beans. You should use 3 : 1 cup ratio if beans are not pre-soaked.

This ratio gives good consistency in cooking and gives smooth texture. If you are looking for more liquid soup like consistency, add more water.

An over head shot of dinner serving with bowls of lemon rice, potato salad and black eyed peas stew.

INGREDIENTS:

1 cup dry Black Eyed Peas
1 cup spinach ( or kale)
1 medium onion, finely chopped
2-3 medium size tomatoes finely chopped
1 tsp of fenugreek seeds – soak it along or just add while cooking – optional
1 tablespoon cooking oil
Chopped cilantro , onion and lemon wedges for garnish

SEASONING:

2 tsp coriander cumin powder
1/2 tsp smoked paprika
1-2 bay leaves
1/2 tsp turmeric powder
1/2 tsp Chili lime seasoning – adjust per your spice tolerance
1 tsp raw or brown sugar
Himalayan Pink Salt -adjust per taste
1 inch grated ginger
3-4 garlic cloves minced
1 tbsp lemon juice
2 cups of water

Black Eyed Peas and Spinach Stew

HOW TO MAKE INSTANT POT BLACK EYED PEAS STEW?

Set Instant Pot on medium on Sauté. Wait few minutes so it heats up. Add oil. Wait for few seconds so the oil warms up. Then add in the ginger and garlic and sauté for 30 seconds.

Add onions and sauté for few minutes til onions are tender. Mix in the tomato and cook for 1-2 minutes until the tomatoes are softened.

Now add all the spices, salt and sugar and mix well. Add black eyed peas and water. Mix well.

Cancel sauté function. Close the lid of Instant Pot.

Press PRESSURE COOK, set on High Pressure for 10 minutes. Allow NPR ..natural pressure release.

Open the lid. Add spinach and lemon juice and mix well again. Serve warm. Enjoy!

Black Eyed Peas cooked with onions, tomatoes and spinach with delicious seasoning served in white bowl.

Whenever I am making curry / stew with beans, I prefer to mash some beans with spatula while stirring when they are cooked. The gravy in any curry gets awesome creamy and fullness from the mushed up beans.

The gravy will thicken slightly and give a nice consistency and texture. You don’t need to add any thickening agent or cream .

Serve it with rice, roti’s, bread, or with salad. My favorite pairing is  Turmeric Lemon Rice and Creamy Potato Salad. Hope you enjoy making this dish.

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Black Eyed Peas cooked with onions, tomatoes and spinach with delicious seasoning served in white bowl.

Black Eyed Peas and Spinach Stew - Instant Pot

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Black eyed peas stew is a wholesome meal that is flavorful, hearty and healthy. This comfort food recipe is Vegan and Gluten free.

Ingredients

Ingredients:

  • 1 cup Black Eyed Peas
  • 1 cup spinach or kale leaves
  • 1 medium onion, finely chopped
  • 2-3 medium size tomatoes finely chopped
  • 1 tsp of fenugreek seeds - soak it along or just add while cooking - Optional
  • 1 tablespoon cooking oil
  • 1 tsp coriander cumin powder
  • 1/2 tsp smoked paprika
  • 1-2 bay leaves
  • 1/2 tsp turmeric powder
  • 1/2 tsp Chili lime seasoning -adjust per your spice tolerance
  • 1 tsp raw or brown sugar
  • Himalayan Pink Salt -adjust per taste
  • 1 inch grated ginger
  • 3-4 garlic cloves minced
  • 1 tbsp lemon juice
  • Chopped cilantro, onion and lemon wedges for garnish
  • 2 cups water, use 3 cups if beans are un-soaked

Instructions

Instant Pot:

  1. Set Instant Pot on medium on Sauté,. When it displays HOT, add oil. Add in the ginger and garlic and sauté for 30 seconds. Add onions, sprinkle some salt and sauté for few minutes till onions are tender. Add in the tomato and cook for 1-2 minutes until the tomatoes soften.
  2. Add all the spices, salt and sugar and mix well. Add black eyed peas and water. Mix well.
  3. Cancel sauté function. Close the lid of Instant Pot. Press MANUAL or PRESSURE COOK mode set on High Pressure for 10 minutes. Allow NPR ..natural pressure release.
  4. Open the lid. Add chopped spinach and lemon juice. Give it a good stir so that all the ingredients are mixed well. Your healthy one pot meal is ready to enjoy !

For Stovetop :

  1. Use a heavy bottom pan and start on medium heat. Add oil and let it warm up for 30 seconds. Add in the ginger and garlic and sauté for 30 seconds. Add onions, sprinkle some salt and sauté for few minutes till onions are tender. Add in the tomatoes and cook for 3-5 minutes until the tomatoes are softened.
  2. Add all the spices salt and sugar and mix well. Add black eyed peas and water. Mix well. Close the lid and let it cook for 20-30 minutes until beans are soft and tender. CHeck in between to make sure there is enough water for cooking.
  3. Open the lid. Add spinach and lemon juice. Give it a good stir so that all the ingredients are mixed well. Your healthy one pot meal is ready to enjoy!

Notes

Soaked Black Eyed Peas : 1 cup peas -2 cups water 10-12 mins high pressure Instant Pot cooking

Un-Soaked Black Eyed Peas : 1 cup peas -3 cups water 20-25 mins high pressure Instant Pot cooking

Frozen or Canned Black Eyed Peas : 1 cup peas -1 cup water 5-8 mins high pressure Instant Pot cooking

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Nutrition Information:
Yield: 6 Serving Size: 1 cup
Amount Per Serving: Calories: 300Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgFiber: 28gSugar: 47gProtein: 34g

Nutritional values are provided as a courtesy and the values are approximate. The values will change depending on the exact ingredients, measurements and brands used. As always, for specific health issues and dietary requirements please consult medical professional.

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Lisa

Friday 1st of January 2021

Coming from a certain ethnic community, eating black eye peas on New Year's Day is said to bring Good Luck and Prosperity! I have never cooked Black Eye Peas, and thought I should try this slightly different take on an ethnic dish. I scored big time and my very picky eating family were surprised by this dish. And I was completely surprised that I did a nice job! Thanks..laisser le bon temps!

admin

Sunday 3rd of January 2021

So very happy to hear that. Thank you !

Mary

Wednesday 30th of December 2020

Seasoning : 2 tsp coriander cumin powder. Is that 2 tsp of each or 1 tsp each or is it either/ or?

admin

Thursday 31st of December 2020

1 teaspoon of each works too

Stephanie

Monday 6th of April 2020

What would you do different for cooking in a stock pot on the stove or in crock pot for this recipe? Thank you!

admin

Wednesday 8th of April 2020

Not much different cooking technique but cover and cook covered until peas are tender

Cindy VanGundy

Sunday 9th of June 2019

I love your recipes and look forward to trying them! Wish you were my mum and cooked for me every day. ?Thanks for sharing your wonderful cooking skills and recipes!

admin

Tuesday 11th of June 2019

Cindy, Thank you so much for lovely compliment. Enjoy making the recipes and keep loving.

Bil

Tuesday 9th of April 2019

Could one substitute canned or frozen black-eyed peas? If so what quantity and time adjustments would be required in each case. Sounds delicious.

admin

Tuesday 9th of April 2019

You can use frozen or canned black eyed peas. In InstantPot, they should cook on high pressure in 5-8 minutes.

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