Shortcut Ikarian Longevity Stew
A shortcut version of Ikarian Longevity Stew made with canned black-eyed peas, canned diced tomatoes, fennel, onion, and dill.
February 24, 2025
Shortcut Ikarian Longevity Stew
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A shortcut version of Ikarian Longevity Stew made with canned black-eyed peas, canned diced tomatoes, fennel, onion, and dill.
The Greek island of Ikaria is one the world’s Blue Zones—specific regions where people live the longest, healthiest lives.
I love this dish. It’s a healthy, nutritious detox soup that also freezes well. And ever since I created a shortcut version, I make it all the time.
Just like my Leek and White Bean Soup and Chicken Enchilada Dip, this one is lazy girl dinner certified. Which means, you’ll not only want to add it to your dinner rotation. But you easily can.
Ingredients and Substitutions
• Black-eyed peas: We’re using canned to make this recipe quicker and easier.
Substitutions for black-eyed peas
- Different canned beans → Kidney beans, chickpeas, cannellini beans, pinto beans will work. It won’t be the same. But feel free to mix it up.
- Dried black-eyed peas → If you want to make this from scratch, be my guest. Soak the peas in water overnight and drain. Let the peas simmer in the stew until tender (at least an hour but maybe more).
• Onion: The original recipe calls for red onion. But you can honestly use whatever you like.
• Fennel bulb: This has a mild, sweet flavor and a texture similar to celery.
Substitutions for fennel bulb:
- Celery → Swap in two stalks of diced celery. (This is probably the best substitute).
- Carrots → Swap in two diced carrots. (Not the same texture. But it’s mild-flavored and will add body and substance to the stew).
- Leeks → Swap in two small leeks or one large leek.
• Kale: This is totally optional but I like to add in a few handfuls of fresh or frozen kale if I have it.
Toppings for Ikarian Longevity Stew
• Olive oil
• Freshly ground black pepper
What to serve with Ikarian Longevity Stew
• Bread → Always a great companion to soups and stews. This could be a crusty loaf, garlic bread, croutons, or crackers.
• Rice → Another great addition, if you want to bulk it up.
How Should I Store Ikarian Longevity Stew?
Store in an airtight container, in the refrigerator, for up to four days.
Can I Make Ikarian Longevity Stew Ahead of Time?
Yes. I do it all the time! Let the stew cool completely, transfer to a freezer-safe airtight container, store in the freezer. If you’re thinking ahead, let the stew defrost in the fridge the night before reheating. But if not, thaw on the stove over low heat.
Shortcut Ikarian Longevity Stew
Ingredients
- 2 tablespoons olive oil, plus more for serving
- 1 fennel bulb, chopped
- 1 onion, chopped (red, white, yellow, whatever you have)
- Kosher salt
- Freshly ground black pepper
- 2-4 garlic cloves, chopped (or 1/2 teaspoon garlic powder)
- Two 15-oz cans black-eyed peas, drained and rinsed
- One 15-oz can petite diced tomatoes
- 4 cups (960 g) water
- 1 bay leaf
- Chopped fresh or frozen kale (optional) as much or as little as you want
- Half or full bunch dill, chopped
Instructions
- Heat a medium pot or Dutch oven over medium heat. Add the olive oil and let heat.
- Add the fennel and onion. Season with salt and pepper. Cook until softened, 5 to 7 minutes.
- If using fresh garlic, add it now and cook until aromatic, 30 to 60 seconds. Otherwise, stir in the garlic powder.
- Add the black-eyed peas, diced tomatoes, water, and bay leaf. Bring to a boil. Reduce to a simmer. Let simmer until flavors are merged and beans are tender, about 20 minutes.
- Stir in the kale (if using) and simmer until wilted and heated through, 5 minutes. Turn off the heat and stir in the dill.
- To serve, ladle the stew into bowls and top with a drizzle of olive oil and some freshly ground black pepper.
Notes
- If doubling the recipe, you will need a larger pot. I use this one.
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