Longevity Ikarian Stew with Black Eyed Peas and Kale


Longevity Ikarian Stew with Black Eyed Peas and Kale | 31Daily.com

I’ve long been a fan of the BlueZone books. And of their recipes! This Longevity Ikarian Stew is one of my favorites. A savory pot of stew infused with the flavors of Ikaria, a Greek island in the Aegean Sea, 10 nautical miles southwest of Samos.

A simple dish with simple ingredients, drizzled with olive oil. A dish that BlueZone authors believe contributes to the incredible longevity of Ikarian residents.

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This stew calls for dried black-eyed peas. You can save time by swapping frozen black-eyes peas or 4 cups canned. I’ve only made this stew with dried and would assume canned may change the texture a bit. Yet if time is a factor, by using canned, this stew will simmer a mere 25 minutes.

The BlueZone notes, “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 explain it, including geography, culture, diet, lifestyle and outlook. They enjoy strong red wine, late-night domino games and relaxed pace of life that ignores clocks. Clean air, warm breezes and rugged terrain draw them outdoors into an active lifestyle.”

7 “recipes” for longevity as practiced by the Ikarians:

1. Drink some goat’s milk.

2. Mimic mountain living.

3. Eat a Meditarrean style diet.

4. Stock up on herbal teas.

5. Nap.

6. Fast occasionally.

7. Make family and friends a priority.

Longevity Ikarian Stew with Black Eyed Peas and Kale


Longevity Ikarian Stew with Black Eyed Peas and Kale

Longevity Ikarian Stew with Black Eyed Peas and Kale | 31Daily.com
  • Author: Stephanie Wilson


  • 2 cups dried black-eyed peas
  • 1/2 cup extra-virgin olive oil, divided
  • 1 large yellow or white onion, diced (about 1½ cups)
  • 3 cloves garlic, minced
  • 1 cup carrots, chopped (about 3 large)
  • 1 large tomato, diced
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • 1 teaspoon salt
  • 4 large kale leaves, slivered
  • 1/2 cup chopped fresh dill


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 1/4 cup olive oil in a Dutch oven over medium heat. Add the onion; cook, stirring often, until soft, about 8 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 bowls. Drizzle 1 tablespoon olive oil on top of each serving.


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.

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Longevity Ikarian Stew with Black Eyed Peas and Kale | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her family.

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