Longevity Ikarian Stew with Black Eyed Peas and Kale
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Inspired by the simple, nourishing traditions of Ikaria, a Greek island renowned for the longevity of its residents, this easy stew is a comforting, one-pot dish packed with plant-based goodness. Featuring seasonal vegetables, beans, and olive oil, it reflects the very best of the Mediterranean way of eating.
Why I Love This Ikarian Stew
I've long been a fan of the Blue Zones books-and their recipes too. This Ikarian Longevity Stew is one of my favorites. A savory, nourishing pot infused with the flavors of Ikaria, a Greek island in the Aegean Sea, just southwest of Samos.
It's a simple dish with simple ingredients-drizzled with olive oil, simmered gently, and believed to be part of the reason Ikarians enjoy such extraordinary longevity.
"Today, Ikarians are almost entirely free of dementia and some of the chronic diseases that plague Americans; one in three make it to their 90s. A combination of factors explains it, including geography, culture, diet, lifestyle, and outlook. They enjoy strong red wine, late-night domino games, and a relaxed pace of life that ignores clocks. Clean air, warm breezes, and rugged terrain draw them outdoors into an active lifestyle."
- Blue Zones
Lifestyle Lessons from Ikaria
In Ikaria, longevity is about more than just food. The island's residents weave wellness into daily life in simple, natural ways. Here are seven habits commonly practiced by Ikarians:
- Drink goat's milk - Easier to digest than cow's milk and full of beneficial fats.
- Live like a mountain dweller - Walking and physical activity are built into daily routines.
- Eat a Mediterranean-style diet - Mostly plant-based, with beans, vegetables, whole grains, and olive oil.
- Sip herbal teas - Especially ones made from wild-foraged herbs like sage, rosemary, or mint.
- Nap in the afternoon - Rest and relaxation are considered restorative, not indulgent.
- Fast occasionally - Many follow traditional Greek Orthodox fasting periods, which create natural cycles of restraint.
- Prioritize family and friendships - Meals are often communal, and social bonds are central to daily life.
Ingredients You'll Need
This stew is made with just a few wholesome, Mediterranean staples. Here's what you'll need:
- White beans: Canned or cooked from dried
- Olive oil: Extra virgin, for both cooking and drizzling
- Aromatics: Onion and garlic build the flavor base
- Tomatoes: Either canned or fresh
- Vegetables: Both carrots and fennel bulb adds a sweet flavor
- Greens: Use kale, spinach, or seasonal greens
- Herbs: Dill, oregano, or parsley
- Lemon juice: A bright finish
Optional: Add a pinch of red pepper flakes or a crumble of feta when serving.
How to Make Ikarian Stew
This is a one-pot, no-fuss meal that comes together in under an hour:
- Sauté the aromatics and vegetables in olive oil until soft and fragrant.
- Add beans, tomatoes, and herbs, and let the stew simmer gently.
- Stir in greens toward the end, letting them wilt into the broth.
- Finish with lemon juice, a drizzle of olive oil, and serve.
It's even better the next day-perfect for meal prep or leftovers.
What Makes This Stew Special
In Ikaria, meals are about more than just food-they're about community, slow living, and nourishment. This rustic stew brings together pantry staples like beans and tomatoes with fresh greens, herbs, and olive oil. It's hearty, humble, and deeply satisfying… the kind of meal you'll want to make again and again.
If you're exploring more Mediterranean-style recipes, you'll find additional inspiration in our Mediterranean recipe collection »
💡 Simple Tip: Use what's fresh and local. This recipe is endlessly adaptable based on the vegetables and greens you have on hand.
Frequently Asked Questions
Absolutely. While dried beans are traditional, canned beans work well here. Just rinse and drain before adding to the stew.
Use what you have-spinach, kale, chard, or even dandelion greens all work beautifully. Tender greens can be stirred in at the end, while heartier greens should simmer a bit longer.
Yes! This stew freezes well. Cool completely, portion into airtight containers, and freeze for up to 3 months.
Try crusty whole grain bread with a drizzle of olive oil, and perhaps a sprinkle of feta. It's also lovely paired with Mediterranean olives or a cucumber salad.
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Longevity Ikarian Stew with Black Eyed Peas and Kale
Equipment
Ingredients
- 2 cups dried black-eyed peas
- ¼ cup extra-virgin olive oil divided
- 1 large yellow or white onion diced (about 1½ cups)
- 3 cloves garlic minced
- 1 fennel bulb chopped or sliced
- 3 large carrots chopped
- 1 large tomato diced
- 2 tablespoons tomato paste
- 2 bay leaves
- 1 teaspoon salt
- 4 large kale leaves slivered
- ½ cup chopped fresh dill or oregano, parsley, or a mix
- lemon juice juice of ½ lemon or to taste
Instructions
- Sort black-eyed peas and remove any damaged peas, stones, or debris.
- Add peas to a large pot, cover with cold water 2 inches above the peas. Bring to a boil and cook for 1 minute. Cover and remove heat and allow to soak for 1 hour. Drain peas and set aside.
- Heat ¼ cup olive oil in a Dutch oven over medium heat. Add the onion and fennel; cook, stirring often, until soft, about 5 minutes. Add the garlic and cook another 20-30 seconds. Stir in the black-eyed peas, carrots, tomato, tomato paste, bay leaves and salt. Stir until tomato paste dissolves. Add enough water to cover the vegetables. Bring to a boil.
- Cover, reduce the heat to low and simmer until the black-eyed peas are tender, about 50 minutes. Stir in kale and dill. Cover and cook until the kale is tender, 5-10 minutes. Discard the bay leaves. Ladle into four or five bowls. Drizzle 1 tablespoon olive oil on top of each serving.
Notes
- Cooking Time: To cut cooking time, you can substitute canned or frozen black-eyed peas. The original recipe from BlueZones calls for 1 fennel bulb, sliced, to be added along with the onion. I'm not always able to find it, so I've eliminated it from the recipe. But it makes a wonderful addition.
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Hi Stephanie,
I really liked your addition of carrots and kale to this dish as the original Blue Zones stew did not include them. I actually skipped the fennel (cause it is definitely not a favorite of mine) and used a leek with a small sprinkle of fennel powder. Then served it over couscous with some plant-based Feta…next time I may add a squeeze of lemon or splash of vinegar to brighten it up a bit. Thanks for posting this, it was delicious!
Hi Jessica! I'm so glad you liked this soup. I'm glad you enjoyed the extra veggies-- I think it goes back to a picky toddler who wasn't overly fond of vegetables. To this day, I'm always adding them (hiding them) in anything I can. Your substitution of the leek for fennel was really smart and perfect those who aren't fond of it's distinctive flavor. Adding both lemon and a splash of vinegar would be wonderful. Thank you for so much for trying it and letting me know how you liked it!
This was filling and delicious. I only added half of the fennel in as I had never cooked with it before and I wasn't sure my daughter would like it if was to aniseed tasting.
However you couldn't taste it and it just blended all together beautifully, so i shall use a whole one next time.
The whole family enjoyed this, even my daughter ate it, who's picky.
It was so nice knowing that I was feeding my family something so nutritious as well as tasty. I put a small squeeze of lemon juice on mine and it elevated it perfectly. Thank you for this lovely recipe
Hi Leigh! I had a power outage during my response to your comment a few days ago and didn't realize it never posted! Sorry about that. But-- thank you so much for trying this recipe. It's one of our favorites. And... I have family members adverse to fennel too but they enjoy it in this soup as well. I'm so glad it worked well for your family!
Can this be done in a instapot?
Hi Kim! It absolutely can be made in an Instant Pot. You will need to presoak the beans overnight. I like to soak in a bowl with water that reaches 2 inches above the beans and refrigerate until the next day. When you're ready to make the stew, Saute the vegetables in oil in the insert and cook on high for 10 minutes. Then naturally release for 20 minutes before quickly releasing any remaining pressure. Hope you like it!
Can a broth, stock, bone broth be used in place of the water? and, when adding in the fennel bulb, do you cook it with the onion? Is the bulb kept whole or chopped?
Thanks, can't wait to try this!
Hi Kathy! Yes, you can definitely substitute broth, stock or bone broth. It will enhance the flavor. We included water because that is the way the Ikarians have made it for so long. The fennel should be chopped or sliced. I like to cut the bulb in half and then slice in about 1/2-inch slices. This should be cooked with the onion, followed by the garlic. It's such a healthy soup -- can't wait for you to try it!