Healthy Recipe: Black-Eyed Pea Stew

Many Southerners wouldn’t let January 1 pass without a bowl of black-eyed peas and greens—long believed to symbolize prosperity and good fortune for the year ahead. While this tradition may not guarantee riches, itdoesoffer a powerful nutritional start to the new year.

Black-eyed peas are rich in plant-based protein and fiber, supporting muscle maintenance and digestive health. Collard greens provide antioxidants, vitamins, and minerals that help protect the heart and reduce inflammation—key priorities for healthy aging.

Traditionally cooked with fatty smoked meats, this vegan version takes a lighter, senior-friendly approach. Inspired by Pierre Thiam’sSimply West African, it blends coconut milk, winter squash, citrus, and warming spices. Thai red curry paste adds depth and flavor, while the stew remains gentle on digestion. Served over rice or enjoyed on its own, this is a satisfying one-dish meal that nourishes the body and supports an active lifestyle.

Serves 4

Ingredients

• 1 pound collard greens, stemmed and cut into 1-inch strips
• 2 tablespoons neutral oil
• 1 small yellow onion, chopped
• 1 tablespoon grated fresh ginger
• 2 large garlic cloves, minced
• About 2 cups diced butternut squash (½-inch pieces)
• 1 (16-ounce) can black-eyed peas, drained and rinsed
• 1 (13.5-ounce) can unsweetened full-fat coconut milk
• 2 tablespoons Thai red curry paste (or to taste)
• ½ teaspoon ground turmeric
• Salt and freshly ground black pepper
• 1 tablespoon fresh lime or lemon juice
• 3 scallions, thinly sliced
• ¼ cup chopped fresh cilantro
• Cooked white or brown rice, or other grain, for serving (optional)

Instructions

1. Bring a large pot of water to a boil. Add collard greens, reduce heat to medium-low, and simmer partially covered until very tender, about 30 minutes. Drain well and set aside.

2. In a large pot, heat oil over medium heat. Add onion and cook until soft and fragrant, about 2 minutes. Stir in ginger and garlic; cook another 2 minutes.

3. Add squash, black-eyed peas, coconut milk, curry paste, turmeric, lime or lemon juice, and 1 teaspoon each salt and pepper. Bring to a simmer, then reduce heat to low. Cook until squash is fork-tender, about 15 minutes. Thin with water if needed.

4. Stir in collard greens and cook 1–2 minutes until heated through. Taste and adjust seasoning.

5. Serve over rice if desired, garnished with scallions and cilantro.

Note:Pre-chopped collard greens or frozen, thawed, and well-drained greens can save time and make this recipe even more senior-friendly.

Why This Recipe Supports Senior Fitness

• Supports muscle strength and sustained energy:Black-eyed peas provide plant-based protein and complex carbohydrates essential for maintaining strength and daily stamina.

• Promotes heart and digestive health:Fiber-rich legumes and leafy greens help manage cholesterol and support healthy digestion as we age.

• Helps reduce inflammation:Turmeric, ginger, and antioxidant-rich greens support joint health and recovery, making movement feel easier and more comfortable.