Health Tips > Recipes > Soups > Hearty Black-Eyed Pea Soup

Hearty Black-Eyed Pea Soup

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  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 1 slice bacon
  • 3 Tbsp. jalapeño, seeded and diced
  • 1 Tbsp. liquid smoke
  • 4 15-oz. cans black-eyed peas
  • 2 cups low-sodium chicken broth
  • 2 cups canned tomatoes
  • Shredded light cheddar cheese
  • Sour cream


  1. Spray a saucepan with non-stick cooking spray.
  2. Add onions, garlic, bacon and jalapeño to saucepan and sauté.
  3. When bacon is cooked, add liquid smoke.
  4. Drain the juice from the canned black-eyed peas and rinse under water to minimize the sodium content.
  5. When the onions are transparent, add peas, chicken broth and tomatoes to the soup and simmer for 20 minutes. Reduce heat to just warm.
  6. Carefully ladle 2-3 cups of soup into a blender. Purée to thicken and then add back to the soup. Add more broth if desired—depending on the consistency you prefer.
  7. Top with shredded cheese and sour cream. Serve warm. 

Nutrient Analysis
Calories: 200                
Fiber: 8 g
Fat: 4 g                   
Carbohydrates: 31 g
Saturated Fat: 1.5 g               
Sugars: 7 g
Protein: 13 g                
Cholesterol: 5 mg
Sodium: 200 mg           
Calcium: 80 mg

Recipe provided by Kathy Duran-Thal, RDN, LDCooper Clinic Nutrition Services.