Today, I’m sharing with you how I make this blue zone soup, it’s gluten free, and tastes so good!
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Soup season is almost here, so I figured it’s the perfect time to share this recipe. This tomato and black eyed pea soup is so delicious, gluten free, and will make your whole house smell delicious. I like to serve it with a side of gluten free corn bread. Keep reading to find out how I make this Blue Zone soup!
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Blue Zone Soup
This blue zone soup is very similar to the Ikarian Stew, it’s perfect for anyone who is following the Mediterranean Diet. This recipe is from one of the Blue Zone regions of Ikaria. I switched it up a little bit, the main difference being I don’t use fennel. Of course, if you like fennel the recipe calls for 1 Fennel Bulb. But, I don’t love the taste of Fennel. I also like to cook rice separately and then add it to my bowl.
What Are Blue Zones?
If you haven’t heard of the Blue Zones before, the Blue Zones are areas of the world where people live the longest lives, consistently reaching age 100. The average life expectancy in the U.S. is currently 77 years, according to the CDC.
There are a bunch of books about it, written by Dan Buettner. “He has discovered five places in the world – dubbed blue zones – where people live the longest, and are healthiest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.”
“The best-of-the-best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. Combined with seasonal fruits and vegetables, whole grains, and beans dominate blue zones meals all year long.
Many oils derive from plants, and they are all preferable to animal-based fats. We cannot say that olive oil is the only healthy plant-based oil, but it is the one most often used in the blue zones. Evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol. In Ikaria, we found that for middle-aged people, about six tablespoons of olive oil daily seemed to cut the risk of dying in half.”
Black Eyed Pea Soup
Equipment
- Stock Pot [large soup pan]
- Sheet Pan [not necessary just makes it easier to lay out the black eyed peas]
- 2 Medium pans 1 for rice and 1 for black eyed peas
Ingredients
- 2 Cups Dried Black Eyed Peas
- 1/2 Cup Extra Virgin Olive Oil [gluten free]
- 2 Quarts Vegetable Broth [gluten free – 2 boxes]
- 1 Large Yellow or White Onion
- 2 Teaspoons Minced Garlic
- 1 Small Bag Peeled baby carrots – chopped
- 3 Large Tomatoes
- 1 Can Pomodoro Tomatoes [gluten free]
- 1 Small Can Tomato Paste [gluten free]
- 2 Bay Leaves
- 2 Cups Chopped Kale
- 1/2 Cup Chopped Fresh Dill
- Sprinkle of Pepper
- 1 Tsp Oregano
Rice
- 2 Cups Rice Select Royal Blend Gluten Free Rice
- 3 Cups Water
- 1 Tbsp Butter
Instructions
- Spread the black eyed peas on a large baking sheet and pick over to remove any damaged peas.
- Put the peas in a pot, add enough cool water to submerge by 2 inches and bring to a boil over high heat. Boil for 8 minutes, drain, and set aside.2 Cups Dried Black Eyed Peas
- Chop onion, and put them in the large pot with olive oil and garlic and let it simmer.1/2 Cup Extra Virgin Olive Oil, 1 Large Yellow or White Onion, 2 Teaspoons Minced Garlic
- Chop the carrots [set aside] and tomatoes – add the tomatoes to the pan once the onions become translucent. I also add the tomato paste now and let it begin to melt down.1 Small Bag Peeled baby carrots – chopped, 3 Large Tomatoes, 1 Small Can Tomato Paste
- Now I add the canned tomatoes and the bay leaves.1 Can Pomodoro Tomatoes, 2 Bay Leaves
- Then I add the carrots and the vegetable broth2 Quarts Vegetable Broth
- Now I add the black eyed peas that you set aside earlier. Add in the oregano and sprinkle in the pepper – to taste.1 Tsp Oregano, Sprinkle of Pepper
- Now I chop the dill and add that to the soup.1/2 Cup Chopped Fresh Dill
- And then I chop the kale and add that to pot.2 Cups Chopped Kale
- Now let this all simmer and let the flavors blend together for about an hour and a half. Until carrots and beans are soft and tender.
Cook the rice
- In a separate pan – boil 3 cups of water and a tablespoon of butter – once that's boiling add 2 cups of the rice and let it begin to boil again.3 Cups Water, 1 Tbsp Butter, 2 Cups Rice Select Royal Blend Gluten Free Rice
- Now cover with a lid and let that cook on low for 15 minutes.
- Once the soup is done – I like to ladle it into a bowl and add a scoop of rice with it.
- Enjoy!
Notes
Blue Zone Beliefs
“Although genetics plays a role in how long you’ll live, it’s only one small part of the equation. “Diet, exercise, lifestyle and other factors account for up to 70% of your lifespan,” Conley says.
People in the Blue Zones eat fruits, vegetables, whole grains and beans every single day. They don’t snack on energy bars and processed foods, choosing instead to munch on nuts and seeds when they’re hungry. But they also adopt other healthful lifestyle habits, including what Buettner identified as the “Power 9”:
- Move naturally. The people who live the longest don’t hit the gym or log 40 minutes during their morning run. “Movement is simply part of the way they live,” Conley says. Maybe they’re gardening, fishing or transporting water from a well. This type of manual labor requires both cardiovascular and strength training activities — and it keeps you fit and trim.
- Find purpose. There’s no doubt that having a sense of purpose in your life helps people get out of bed in the morning. In Okinawa, locals call it “Ikigai,” in Nicoya, Costa Ricans call it “plan de vida.” Loosely translated, these phrases mean, “why I wake up in the morning.” Once you have that, it’s easier to get moving!
- Practice stress management. Stress is inevitable, but we all have a choice in how we manage it. In the Blue Zone regions people tend to de-stress throughout the day with specific routines. They might take 15 minutes to pray or meditate or “siesta” following the afternoon meal. No matter which stress-busting tools they choose, they make a point not to let the stress build up and fester.
- Eat less. People in these regions tend to stop eating before their bellies are overstuffed. In Okinawa, for example, people have a mantra they use to stop eating when they feel about 80% full. They often eat their smallest and last meal of the day in the late afternoon or early evening, a dietary pattern that’s mimicked by intermittent fasting.
- Swap meat for plants. Beans, vegetables, nuts, seeds and unprocessed ancient grains are staples in the Blue Zones. Meat, on the other hand, barely makes an appearance. “It’s usually 2 ounces or less of meat, just five times per month,” Conley says. Blue Zone regions also avoid processed foods and snacks, which are linked to diseases ranging from diabetes to cancer.
- Happy Hour – in moderation. In every Blue Zone except Loma Linda, alcohol regularly shows up on the menu. Moderate drinkers outlive nondrinkers, but if you tip the scales past “moderate” (one drink for women, two for men), you’ll shorten your life rather than lengthen it.
- Keep the faith. The vast majority of centenarians have one thing in common: They belong to a faith-based community. Denomination doesn’t make a difference but attending some sort of service regularly could tack a few years on to your life.
- Put family first. Family is the cornerstone of healthy living for many people who reach their 100th birthday. They care for aging parents and grandparents. And they tend to marry and have children.
- Find community. Studies consistently show that strong social connections protect against premature death. “The reality is that people who have strong support systems tend to fare better when life gets difficult. Positive support systems also help to reinforce healthy behaviors.” Conley says.
So, there’s the recipe for this delicious Blue Zone Soup! I hope you give it a try, it’s the perfect soup for a cold Fall night and Fall is quickly approaching! I also think reading about the Blue Zone is so interesting, so if you have some time click the blogs I’ve linked!
You may also like The Best Homemade Gluten Free Salsa Recipe
Additional Sources [https://www.bluezones.com/recipes/food-guidelines/]