Ikarian Longevity Stew
This authentic Ikarian Longevity Stew is a hearty, one-pot dish featuring black-eyed peas, potatoes, fennel, and Swiss chard, embodying the simple, nourishing cuisine of the Blue Zone island of Ikaria, Greece.
For 6 servings
If using dried black-eyed peas, soak them in cold water overnight. Drain and rinse thoroughly before use. If using canned peas, drain and rinse well.
Heat 4 tablespoons of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion, minced garlic, and diced fennel. Sauté for 8-10 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Stir in the diced potatoes, drained black-eyed peas, canned diced tomatoes (with their liquid), vegetable broth, salt, and black pepper. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the black-eyed peas and potatoes are nearly tender. Stir occasionally to prevent sticking.
Add the chopped Swiss chard and fresh dill to the pot. Stir gently until the greens are submerged in the liquid.
Continue to simmer, uncovered, for another 5-7 minutes, or until the chard is wilted and the potatoes and peas are fully tender. The stew should be thick but still soupy.
Taste and adjust seasoning as needed. If the stew is too thick, add a splash more broth or water. If too thin, simmer uncovered for a few more minutes.
Ladle the stew into bowls. Garnish each serving with a generous drizzle of extra virgin olive oil and a squeeze of fresh lemon juice, if desired. Serve immediately with crusty bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking black-eyed peas overnight significantly reduces cooking time and can improve digestibility. If you forget, a quick soak (boil for 10 minutes, then soak for 1 hour) can work in a pinch.
- 2Don't skimp on the olive oil, especially the finishing drizzle. High-quality extra virgin olive oil is a cornerstone of Mediterranean cuisine and adds essential flavor and healthy fats.
- 3Avoid overcooking the greens. Adding them towards the end ensures they retain some texture and their vibrant color, while still wilting perfectly into the stew.
- 4For an even richer flavor, you can add a bay leaf to the stew during the simmering process and remove it before serving.
Adapt it for your goals.
Greens
Substitute Swiss chard with other hearty greens like kale, collard greens, or spinach. If using spinach, add it in the last 2-3 minutes of cooking as it wilts much faster.
LegumesLegumes
While black-eyed peas are traditional, you can experiment with other legumes like cannellini beans or chickpeas for a different texture and flavor profile.
VegetablesVegetables
Feel free to add other seasonal vegetables such as carrots (diced with potatoes), zucchini (added with greens), or bell peppers (sautéed with onion and fennel) for added nutrition and variety.
Why this is on our healthy list.
Rich in Fiber
Black-eyed peas and vegetables provide abundant dietary fiber, promoting digestive health, satiety, and stable blood sugar levels.
Heart-Healthy Fats
The generous use of extra virgin olive oil contributes monounsaturated fats, known for their benefits in reducing bad cholesterol and supporting cardiovascular health.
Antioxidant Powerhouse
Packed with fresh vegetables like Swiss chard, fennel, and tomatoes, this stew delivers a wide array of vitamins, minerals, and antioxidants that combat oxidative stress and inflammation.
Frequently asked questions
Yes, this stew tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
