Black eyed peas and spinach stew is a wholesome meal that is flavorful, hearty and healthy. It’s one of the dish to make when you are craving comfort food. The creamy texture of the beans balances well with smoky flavors and spiciness of the seasoning.
In our kitchen, we prefer to make fusion dishes where we combine our traditional know-how of Indian cooking and the wonderful creations around the world.
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” !
To soak or Not to Soak Black Eyed Peas?
Typically, I like to soak the beans for 4-5 hours before I make 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.
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 better and there by minimizing the digestive issues.
Not sure if it’s scientifically proven but I often add fenugreek seeds while cooking / soaking beans, lentils and legumes.
Water to Bean Ratio :
A note about the amount of water to cook- As a general guideline, we use 2:1 ratio of water to pre-soaked beans. You should use 3.5-4 : 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.
Ingredients:
1 cup spinach
1 medium onion, finely chopped
2-3 medium size tomatoes finely chopped
1 tablespoon cooking oil
Chopped cilantro , onion and lemon wedges for garnish
For seasoning:
1 tsp smoked paprika
1-2 bay leaves
1/2 tsp turmeric powder
1 tsp Chili lime seasoning -adjust per your spice tolerance
Himalayan Pink Salt -adjust per taste
1 tablespoon grated ginger
3-4 garlic cloves minced
1 tbsp lemon juice
2 cups of water
Directions : Instant Pot
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. Add in the tomato and cook for 1-2 minutes until the tomatoes are softened.
Add all the spices, salt and sugar and mix well. Add pre-soaked black eyed peas and water. Mix well.
Add spinach and mix well again. Cancel sauté function. Close the lid of Instant Pot.
Press Bean mode set on High Pressure for 10 minutes. Allow NPR ..natural pressure release.
Open the lid. Add lemon juice. Give it a good stir so that all the ingredients are mixed well.
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 .
Directions : Stove top : Pressure Cooker
Use pressure cooker and start on medium heat. Wait few seconds then add oil. Wait few seconds so the oil is hot, then add in the ginger and garlic and sauté for 30 seconds. Add onions and sauté for few minutes til onions are tender. Add in the tomatoes and cook for 1-2 minutes until the tomatoes are softened.
Add all the spices except turmeric , salt and sugar and mix well. Add pre-soaked black eyed peas and water. Mix well.
Add spinach and turmeric , mix well again. Close the lid of the pressure cooker and let pressure built. Count till 2 whistles on medium high heat about 10 minutes. Shut off heat. Let the pressure settle down naturally.
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Black Eyed Peas and Spinach Stew-InstantPot
Black eyed peas and spinach stew / curry is wholesome meal that is flavorful, hearty and healthy. It's one of the dish to make when you are craving comfort food. The creamy texture of the beans balances well with smoky flavors and spiciness of the seasoning.
Ingredients
Ingredients:
- 1 cup dry Black Eyed Peas rinse, and soak in lukewarm water for 3-4 hours
- 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
- 1 tablespoon cooking oil
- 2 tsp coriander cumin powder
- 1 tsp smoked paprika
- 1-2 bay leaves
- 1/2 tsp turmeric powder
- 1 tsp Chili lime seasoning -adjust per your spice tolerance
- 1 tsp raw or brown sugar
- Himalayan Pink Salt -adjust per taste
- 1 tablespoon grated ginger
- 3-4 garlic cloves minced
- 1 tbsp lemon juice
- Chopped cilantro onion and lemon wedges for garnish
- 2 cups water use 3-4 cups if beans are un-soaked
Instructions
Instant Pot:
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Set Instant Pot on medium on Sauté,. When it feels hot, add oil. Lift the main pan and slightly rotate around so oil coats the bottom of the pan evenly. It helps reduce the burn. When the oil is hot, add in the ginger and garlic and sauté for 30 seconds. Add onions and sauté for few minutes till onions are tender. Add in the tomato and cook for 1-2 minutes until the tomato is softened.
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Add all the spices except turmeric , salt and sugar and mix well. Add pre-soaked black eyed peas and water. Mix well.
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Add spinach and turmeric, mix well again. Cancel sauté function. Close the lid of Instant Pot. Press Bean mode set on High Pressure for 10 minutes. Allow NPR ..natural pressure release.
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Open the lid. Add 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 :
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Use pressure cooker and start on medium heat. When it feels hot, add oil. When the oil is hot, add in the ginger and garlic and sauté for 30 seconds. Add onions and sauté for few minutes till onions are tender. Add in the tomato and cook for 1-2 minutes until the tomatoes are softened.
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Add all the spices except turmeric , salt and sugar and mix well. Add pre-soaked black eyed peas and water. Mix well. Add spinach and turmeric , mix well again. Close the lid of the pressure cooker and let pressure built. Count till 2 whistles on medium high heat about 10 minutes. Let the pressure settle down naturally.
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Open the lid. Add lemon juice. Give it a good stir so that all the ingredients are mixed well. Your healthy one pot meal is ready to enjoy!
The recipe doesn’t specify how much water to add. I’m new to IP so it would be helpful to have guidance on that.
Tana, Thank you for reaching out. Typically you use 2 cups water to 1 cup of soaked beans and 3-4 cups of water to 1 cup un-soaked beans. If you want more liquid soup like consistency, add bit more water. Hope this helps. I am editing the recipe to include the water ratio. Thanks again
I have not heard of Fenugreek seeds. While searching online, I found several online sources for both ground and whole seeds, but only one store that carries it in stock. However, they only carry the ground seeds, not the whole seeds. Does this make a difference?
Ground Fenugreek seeds will work too. They tend to be quiet bitter in taste so use 1/4 teaspoon only
Could one substitute canned or frozen black-eyed peas? If so what quantity and time adjustments would be required in each case. Sounds delicious.
You can use frozen or canned black eyed peas. In InstantPot, they should cook on high pressure in 5-8 minutes.
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!
Cindy, Thank you so much for lovely compliment. Enjoy making the recipes and keep loving.
What would you do different for cooking in a stock pot on the stove or in crock pot for this recipe? Thank you!
Not much different cooking technique but cover and cook covered until peas are tender