Kale, Tofu, and Black-eyed Pea Soup

There is nothing better than a bowl of hot soup on a cold day- and this one is full of powerful superfoods and warming herbs!

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Kale is a powerful anti-inflammatory food because it contains high levels of Omega 3s.  It also contains glucosinolates which help to detoxify the body on a cellular level. The glucosinolates within kale also reduce the risk of colon, breast, bladder, and prostate cancer.  Our bodies need all the help they can get with so many toxins from processed foods, pesticides, and pollutants in our environment. Vitamin K is the most abundant nutrient found in kale (one cup of cooked kale contains over 1,300% of your daily value).  Vitamin K is essential for repairing injuries and building strong bones. Kale is a smart addition to your diet as we head into cooler weather and our bodies need more grounding, warming foods.

Black-eyed peas are a great source of fiber, which helps to balance blood sugar and promotes regular elimination. These beans are also useful in preventing anemia as they are full of iron and folate.  Black-eyed peas are surprisingly high in Vitamin A, which helps our bodies form and maintain healthy skin and vision.

Tofu is cooling and lubricating to the body. Also, another great source of protein and meat alternative.  Tofu, rather than meat, is a better option if you are experiencing thirst, constipation, headaches, or heartburn.

What you'll need:

1 Tbsp. avocado oil

1 Medium white onion

6 Teaspoons of minced garlic

3 Stalks celery, diced

1 Green bell pepper, diced

1 Cup of diced extra firm tofu

1 Tbsp. chopped fresh oregano leaves

1/2 Tbsp. chopped fresh thyme leaves

1 Tbsp. smoked paprika

4 Cups vegetable broth

1.5 Cups water

3 Cups cooked black-eyed peas

1 Head of kale, stems discarded and leaves chopped

1 Tbsp. of Sriracha

Juice of 1/2 lemon

Salt and pepper to taste

How to create:

  • OPTIONAL: Chop tofu into small ½ inch cubes and place in mixing bowl.  Mix Sriracha, salt, and pepper with tofu. Heat avocado oil in a medium pan over medium heat. Cook tofu in on medium heat for 7-10 minutes or until lightly browned. Remove from heat and set aside.

  • Heat avocado oil in large pot.

  • Add onions and garlic and cook for 3 minutes, stirring occasionally.

  • Add the celery and bell pepper and cook for an additional 3 minutes.

  • Stir in the oregano, thyme, salt, pepper, and paprika and cook for about 30 seconds.

  • Add the vegetable broth, water, tofu, and black-eyed peas to the pot. Bring mixture to a gentle simmer and cook, uncovered, for 30 minutes. Add more water, if needed.

  • After the soup is cooked through, stir in the kale and heat just long enough to wilt the kale. Adding the kale at the end of cooking prevents the destruction of the nutrients from high heat. Add more salt and pepper, if needed.

  • Add the lemon juice and remove from heat. Serve hot!

*5-7 servings