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Happy, Happy New Year! I hope 2018 brings you all the very best of what you desire; whether it’s better health, improved relationships, secure finances, daily positivity and gratitude, or just lots of happiness and love! I was ready to say #byefelicia to 2017 and am diving in to the new year with hopeful anticipation! Ok, if you don’t reside in the south, you may not know about the tradition of eating black eyed peas early in the New Year, but it’s definitely a thing that dates back to the American Civil War. It is said to bring prosperity in the new year ~ I’m all for that! My version of Instant Pot Vegan Black Eyed Peas and Kale is as I mentioned, is vegan, but you don’t have to be of course, to enjoy this savory, delicious, healthy soup; but, kudos to you if you’ve made the mindful decision to be kinder to your body in 2018!
Ring in the new year or anytime with this hearty, delicious soup made so easy in the Instant Pot. If you’re a soup lover like me, you don’t need a special holiday or time of year to enjoy the most genius concoction ever known to humankind! SOUP!
The health benefits of eating black-eyed peas:
*Black-eyed peas are a legume, high in fiber which aids in digestion.They are digested at a slow pace, which gives you longer and balanced energy levels.
*They are high in iron, and prevent anemia (which can cause fatigue and weakness)
*Also rich in potassium: a mineral that helps keep your blood pressure at healthy levels and lowers your risk of heart disease.
*They are specially high in folate, it’s main function is to help the body make new cells. A deficiency can cause anemia, poor immune function and poor digestion.
*Are an excellent source of Vitamin A (retinol) which helps form and maintain healthy skin and also produces the pigments in the retina of the eye.
*Have an abundance of Vitamin K which is essential for blood clotting.
The health benefits of eating kale:
*Kale is among the most nutrient dense foods on the planet! They are chock full of Vitamin A, K, C, B6, Calcium, Copper, Potassium and Magnesium.
*Is packed with powerful antioxidants like Quercetin which according to studies have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects.
*Excellent source of Vitamin C…it’s actually among the world’s best source. A cup of raw kale contains more vitamin C than a whole orange.
*Kale lowers cholesterol. According to a study, steaming kale dramatically increases the bile acids which are substances that help us digest fats and reduces the total amount of cholesterol in the body. Steamed kale is 43% as potent as cholestyramine, a cholesterol lowering drug.
*Kale is one of the world’s best sources of Vitamin K which is critical for blood clotting.
*It’s also loaded with compounds that are believed to have protective effects against cancer, including sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.
*Is high in Beta-carotene, an antioxidant that the body can turn in to vitamin A.
So see? Eat your black eyed peas and kale! But, besides all the health benefits, they’re just dang delicious!!
- 2 tablespoons water
- 2 celery stalks, chopped
- 1 medium onion, chopped
- 2 carrots, chopped
- 1 garlic clove, finely minced or grated
- 2 tablespoons Better Than Bouillon Vegetable base
- 6 cups water (or 6 cups vegetable broth)
- 1 pound dry black eyed peas
- 1 bay leaf
- 1 tablespoon smoked paprika
- 1 teaspoon dried thyme
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon cayenne pepper (less or more to taste)
- 1 tablespoon Liquid Smoke
- 3 cups kale, stripped from stem, thinly sliced
- Vegan bacon recipe, crumbled click here
- Add the celery, onion and carrot to the Instant Pot liner with 2 tablespoons of water.
- Choose the sauté function and cook 5 minutes, stirring occasionally.
- Add the garlic and cook another minute.
- Add in water, Better Than Bouillon (or vegetable broth), peas, bay leaf and spices.
- Stir to combine.
- Press 'Cancel' button.
- Secure lid on Instant Pot, turn knob to sealing.
- Press Manual, use + or - to set for 30 minutes. For softer peas, press + and add 2-5 minutes.
- Let steam release naturally for 20 minutes.
- Remove lid and add kale, liquid smoke and vegan bacon.
- Stir gently to combine. The heat of the soup will wilt the kale perfectly!
Ladle into your favorite soup bowl and top with vegan bacon for additional smoky flavor and chewy texture. Click here for my Vegan Tempeh Bacon recipe!
I’ll be sharing with you a “Did you know?…” feature in future posts which will be a little nugget of wisdom I’m gleaning from my Holistic Nutritionist studies, along with more healthy, mouth-wateringly satisfying recipes, so subscribe below so you don’t miss anything!
Did you know?: we know that brown rice is better for us than white rice (nutrients have been stripped) because it’s higher in fiber and less processed, but, it’s also better for weight loss, lowers cholesterol and inhibits cancer cell growth.