Black-eyed Pea Soup

Ring in a healthy New Year with this high protein option for Black-eyed Pea Soup! It is a Southern tradition to consume black-eyed peas on New Year’s day to bring you luck for the coming year. Enjoy this for yourself, or share with loved ones. This recipe serves 6-8 and would be great for lunch.


(Nutrition is based on 6 equal servings)



  • 2 tsp olive oil
  • 12 oz reduced-fat chicken or turkey garlic sausage, sliced about 3/8 inch thick
  • 1 large onion, chopped
  • 1 tbsp finely minced fresh garlic
  • 1 tsp. dried thyme
  • 1/2 tsp. dried oregano
  • 16 oz. frozen black-eyed peas
  • 6 cups chicken stock or broth
  • 1 cup water (and more as needed)
  • 1 red bell pepper, seeds removed and finely diced
  • 1 green bell pepper, seeds removed and finely diced
  • salt and fresh ground black pepper to taste
  • 2 tbsp sherry vinegar


  1. Heat 2 tsp. olive in oil in a large soup pot and saute the sausage over medium-high heat until it’s nicely browned on all sides, about 6-8 minutes.  
  2. Remove sausage to a bowl and set aside.
  3. While the sausage browns, chop the onion and mince the garlic. After you remove the sausage, turn heat to medium and add 2 tsp. more olive oil. When the oil is hot add the onions and saute until partially softened, about 3-4 minutes. Then add the minced garlic, dried thyme, and dried oregano and saute a minute or two more.
  4. Add the frozen black-eyed peas, chicken stock, and 1 cup water and bring to a low boil. Turn heat to low and simmer about 30 minutes, or until the peas are starting to soften.
  5. When the peas are partly soft, add the diced red and green bell peppers and sausage and simmer about 45 minutes more, or until the peas are done to your liking. If the soup seems too thick, add a little more water as it cooks.
  6. Season the soup with salt and fresh ground black pepper to taste and stir in the 2 tbsp sherry vinegar. Serve hot.

Not only are black-eyed peas said to bring good luck in the New Year, but they are also a great source of protein and do wonders for blood pressure.

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