Black-Eyed Pea Dal (Soup) - Therapeutic Thursday Recipe
*Jump to full recipe card here.Black-Eyed Pea Dal (Soup): A Bowl of
Good Luck and Good Health
Whether
or not you started your New Year with the Southern tradition of black-eyed peas
for good luck, you can welcome their benefits any time of year. These humble
legumes are wonderfully versatile and packed with nutrients—protein, iron,
vitamin A, folate, and plenty of dietary fiber.
Every
year, I prepare this comforting black-eyed pea dal for our New Year’s lunch,
pairing it with steamed brown rice as a symbolic—and delicious—wish for good
health and good fortune. Here’s how I make it at home.
Black-Eyed Pea Dal (Soup) Recipe
Preparation Method
- Soak the peas: Soak black-eyed peas overnight or for at least
4–6 hours. Drain and rinse well.
- Start the base: Heat a little oil in a pressure cooker over
medium heat. Add cumin seeds and let them splutter.
- Sauté aromatics: Add chopped onion, garlic, green chili, and
ginger. Sauté on low heat until golden brown.
- Add tomatoes: Stir in one chopped tomato. Then add canned
tomatoes and cook on medium heat until the mixture softens.
- Spice it up: Add sabji masala (curry powder), chili powder,
and salt.
- Cook the dal: Add the soaked, rinsed black-eyed peas and enough
water to cover. Close the pressure cooker and cook until the first
whistle. Reduce heat and cook another 2–3 minutes. Turn off the heat and
let the pressure release naturally.
- Finish: Open the lid, stir in freshly chopped cilantro,
and serve hot with steamed brown rice and a crisp side salad.
Chef Notes
- If you forget to soak the peas, no problem—just cook for 3–4
whistles.
- Instant Pot option: Use the 10-minute “Steam” setting for soaked
beans and the “Beans/Chili” setting for unsoaked beans.
Serving
Ideas:
·
Enjoy this
dal with steamed brown rice and a refreshing side salad made of cucumbers,
tomatoes, and radishes dressed with lemon juice and Himalayan salt. Simple,
cooling, and perfect alongside a warm bowl of dal.
Recipe
Profile: Vegetarian
| Vegan | Gluten-Free | High Protein | High Fiber | Whole-Food Plant-Based
Cuisine Inspiration: Indian
Nutrition & Health Benefits: This recipe earns a Yellow Dot designation in our
food rating system ( Food Coach), meaning this food offers balanced calories, quality carbohydrates, protein, healthy fats, and dietary fiber,
making it a healthy side dish.
Black-eyed peas shine nutritionally:
- Rich in B vitamins, which support steady energy and
a healthy metabolism
- High in iron and folate, essential for the production of
healthy red and white blood cells
- Packed with dietary fiber and plant protein, helping you stay fuller longer, stabilize blood sugar, and support
healthy weight management when included as part of a balanced diet
Fun Fact: Black-eyed peas are
traditionally eaten for good luck in the southern United States on New Year’s
Day—a delicious ritual rooted in history and gratitude.
Enjoy this
nourishing bowl with intention, responsibility, and confidence.
To download full recipe card click here.
Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.