Tanzanian Black-Eyed Pea and Coconut Soup (with Brown Rice)
I got a cookbook for Christmas that is quickly becoming my primary go-to for delicious, healthy, inexpensive recipes: Bean by Bean, by a woman named (❤) Crescent Dragonwagon. (I am firmly against ever changing my last name upon marriage, but I would make an exception for this woman’s son, if she has one.) As previously discussed in a post way back when, I really, REALLY like beans. They are nutritious yet extremely affordable, and come in about a zillion shapes and colors, which makes them kind of exciting. They can also be incorporated into just about any type of cuisine, as this cookbook makes clear. I thought I had a pretty sizable repertoire of bean recipes up my sleeve, but this cookbook has proven otherwise, and I’ve spent the past couple of weeks trying out all kinds of new bean recipes. Pass the Beano, ha.
My favorite thus far has been this Tanzanian black-eyed pea soup with coconut milk. It’s FANTASTIC. Assuming you stick with coconut oil or some other kind vegetable-derived oil, it’s vegan, but it’s one of those dishes that’s so rich and delicious, a devoted carnivore would never miss the meat. It calls for a particular Zanzibar-style curry powder blend, which isn’t widely available, so I’ve included a recipe to make it from scratch; however, you likely won’t notice much of a difference with a standard Indian curry powder.
Tip on buying coconut oil: Coconut oil is pretty much the Next Big Thing in cooking oils – it has all the health benefits of olive oil, with a much higher smoke point and a richer, warmer flavor. As a result, it’s SUPER expensive at grocery stores and natural foods markets – $12+ for a 15 oz. jar. It’s much more economical to buy a large tub it on Amazon, such as this one, which is currently $26.59 for 54 oz. Coconut oil is extremely shelf-stable – an unrefined one will keep for upwards of two years – so if you have space for a huge tub in your cupboard, definitely go this route. (And then use it with reckless abandon! It’s friggin’ delicious.)
Zanzibar-Style Curry Powder (adapted for this soup from the recipe here)
Zanzibar curry powder has less turmeric and a slightly different spice mixture than Indian curry powder. Making this spice mixture from scratch is entirely optional; your results will be just as good (though slightly – slightly – different) with a regular Indian curry powder.
- 1 tsp. coriander seeds
- 1 tsp. cumin seeds
- 1 tsp. mustard seeds
- 1 tsp. fennel seeds
- 1/2 tsp. fenugreek seeds, if you can find them
- 1/2 tsp. ground cinnamon
- 1/2 tsp. ground turmeric
- 1 tsp. paprika
- 1/4 tsp. cayenne pepper
Dry-roast the coriander, cumin, mustard, fennel, and fenugreek seeds in a small frying pan over medium-low heat for several minutes, until they become fragrant. Be careful not to overdo it – mustard seeds in particular go from pleasantly toasted to burned very quickly.
Immediately transfer the roasted seeds to a spice grinder, clean coffee grinder, or mortar and pestle, and grind into a fine powder. Add the remaining ingredients, and set aside to add to the soup when indicated.
Tanzanian Black-Eyed Pea and Coconut Soup (adapted from Bean by Bean by Crescent Dragonwagon)
- 1-2 c. dry black-eyed peas (depending on how thick and hearty you want your soup to be), rinsed and soaked for at least four hours
- 2 Tbsp. coconut oil, ghee, or a neutral oil such as vegetable
- 1 large onion, chopped
- 1 green or red bell pepper, chopped
- 1 serrano chile, seeds removed (unless you like things pretty spicy) and chopped
- 1 1-inch piece fresh ginger, peeled (if not organic) and minced or grated
- 1 recipe Zanzibar curry powder (above), or 1 Tbsp. store-bought curry powder
- 1/4 tsp. ground cloves
- 1 14.5 oz can diced tomatoes with their juices
- 1 tsp. honey
- 1 15 oz. can unsweetend coconut milk
- 4-6 c. vegetable broth/water/water + bullion cubes, depending on how much water boiled off when cooking your beans
- 1 banana and/or banana chips, for garnish (optional – I omitted this, as I have trouble mixing sweet and savory foods)
- 1 lb. white or brown rice, for serving (optional – serve with something else if you’d prefer)
- Salt and freshly-ground black pepper
Cook the beans: Drain the soaking water. Place the beans in a pot with 2-3″ of water to cover. Bring to a boil, and simmer, partially covered, for 45-75 minutes, or until the beans are tender.
Prepare the Zanzibar curry powder, if using.
Get the rice cooking, if you’ll serve the soup with rice, using to the instructions it came with.
When the beans are nearing done-ness, heat the coconut oil over medium heat in a large soup pot. Add the onion and cook until softened, about 5-7 minutes. Add the bell pepper, serrano, and ginger, and cook for another 4 minutes. Lower the heat, add the curry powder and cloves, and sauté for another 1-2 minutes.
Add the cooked or mostly-cooked black eyed peas to the onion mixture, along with the canned tomatoes, honey, coconut milk, and veggie broth. Bring to a boil and simmer, covered, for 10-20 minutes. Crank in some black pepper, taste, and adjust for salt and pepper levels.
Serve with a scoop of rice in each bowl (again, optional), and sliced banana and/or banana chips on the top (also optional).
Cost of core ingredients: All primarily organic and purchased at my food co-op.
- ~1.5 lbs. black-eyed peas @ $1.99/lb.:~$1.50
- 1 large onion: ~$1.20
- 1 red bell pepper: FREE (well, effectively so) from my freezer
- 1 serrano chile: $0.30
- 1 piece of ginger: $0.30
- 1 14.5 oz can diced tomatoes: $1.59
- 1 15 oz. can unsweetend coconut milk: $3.19 (oof, pricey…but SO delicious)
- ~1 lb. brown basmati rice @ $2.59/lb: ~$2.59
Total cost for six servings: $10.67 plus the cost of small amounts of oil, spices, honey, bullion, salt, and pepper.