Longevity Stew No Oil Recipe

A simple veggie stew recipe from the blue zones region of Ikaria that is so good it will become a staple in your diet, especially for anyone following a whole food, plant based diet with no oil.

Since I began eating a whole food, plant based diet, I have tried and made many new recipes. Many I didn’t like and never made again.

longevity stew in a bowl with a cloth napkin and spoon on the side

The plant based recipes I do like get a place in my recipe box that I keep handy on a shelf on my kitchen island.

If a recipe becomes a favorite, I share it with you here on my blog. This stew recipe is one of those… it actually has become one of my top 5 favorite meals.

I like that the recipe is easy to make, has simple ingredients, makes big batch so you have leftovers that can be eaten simply as a stew. It also can be blended into a soup or poured over a plate of pasta or rice.

Funny thing – I wasn’t even going to try this Ikarian stew. It looked too simple and I never had a black-eyed peas before. But I like to try new things, so I decided to try it. I am so happy I did.

A bowl full of Ikarian stew with a napkin and spoon on the side.

Blogger of DIY Decorating blog Diane Henkler of Oducu

Helpful Longevity Stew Making Tips:

If you make this stew, it tastes even better the next day and will last a few days in the fridge. I think what makes the flavor so good is the fennel, dill and bay leaves.

If you prefer a smoother texture – simply use an immersion blender and whip it into a longevity soup. Same delicious taste, just a different texture.

Enjoy the soup by itself or over whole wheat pasta or rice.

When thinking about trying longevity diet recipes that you are on the fence about, I say just try it as you never know… it may become your favorite.

Ikarian Longevity Stew No Oil Recipe

This is a WFPB-no oil version of the famous Blue Zone Longevity Stew. It is delicious eaten alone, over pasta or rice. Paired with a salad creates a healthy no oil vegan meal that will become a staple in your recipe box. Prep Time10 minutes mins
Cook Time1 hour hr
Total Time1 hour hr 10 minutes mins

Course: Dinner, Lunch, SoupKeyword: homemade vegan tomato soup, no oil, plant based, soup
Servings: 4
Calories: 46kcal Cost: $6

Equipment

1 stew or soup pot
1 knife and cutting board

Ingredients

5 tbsp Low Sodium Vegetable Broth
1 large Red Onion finely chopped
4 cloves Garlic finely chopped
1 large bulb Fennel finely chopped
1 15 oz. can Black-Eyed Peas drained and rinsed
1 large Tomato chopped
2 tsp Tomato Paste diluted in 1/4 cup water
2 Bay Leaves
1/4 cup Dill fresh and finely chopped
Water
Salt to taste *see notes below

Instructions

Add a few tablespoons of low sodium vegetable broth to pot. Add the chopped onion, garlic and fennel bulb. Cook, stirring occasionally, until soft – about 12 minutes. Stir in the black-eyed peas. If at any point during cooking – bottom of pot is getting dry, add more veggie broth – a tablespoon at a time.
Add the tomato, tomato paste and enough water to cover the beans by about an inch. Add the bay leaves. Bring to a boil , then cover pot and reduce heat and let simmer for about 45 minutes to an hour depending on how firm you like the veggies and beans.
Add the chopped fresh dill and season with salt or no salt seasoning.
Cook a few minutes more and then remove the bay leaves and serve.

Notes

If trying to limit salt in your diet: I highly recommend Benson’s Table Tasty. It is the best tasting salt substitute I have found. It has no salt, MSG, preservatives, or potassium chloride. Leftovers: Store leftover stew in the refrigerator for up to 5 days or freeze in portions using a Souper Cube.