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Hearty Black-Eyed Pea Soup

Served up with a spicy kick, this satisfying black-eyed pea soup is sure to be a filling favorite at your dinner table.

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Ingredients

  • 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

Directions

  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.

Nutritional 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, LD, Cooper Clinic Nutrition Services