Simple Gluten Free Kitchen

Instant Pot Lobia / Black Eyed Peas Stew with Za’atar

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While some of you are seeing signs of new life around you, here in lower mainland (southwest British Columbia) winter is not over yet. Even though the days now look sunny and bright, it is actually very chilly.  It’s chillier than it has been in December or January. So, its cozy comfort food for family dinners every single night.

Update December 2020

Video available on my YouTube channel.

 

 

This lobia stew is old favorite of mine inspired from Punjabi lobia masala. Lentil and bean soup/stews are easy to get creative with and easy on the taste buds. As being Indian I make more of these type of recipes, I’ve become more and more obsessed with experimentation and taste testing. I developed this recipe years ago, and published it here on the blog in 2012. I am reposting with instant pot instructions, but otherwise it’s the same recipe from seven years ago.  I add aromatics like carrot, celery, spinach to this black eyed peas stew and season with za’atar. The smoky, toasted flavor of za’atar really takes this stew to the next level.

 

 

What is Lobia or black eyed peas?

Black eyed peas get their name from their characteristic appearance. They are white beans with a small black eye. In North India, black-eyed peas are called ‘lobia’ or ‘raungi’. They are naturally a low calorie and low fat food making them an excellent addition to your diet. They can be used in salads, curries, fritters and even bean cakes. Although most beans and legumes cook faster when you soften them through soaking, that’s not necessary with black eyed peas as they are much quicker to cook. Also, studies show that the black-eyed peas are less flatulent compared to other beans so it is a good idea to add them to your cuisine especially for those who complain about accumulation of gas in their stomach.

What is Za’atar

Za’atar is a supremely aromatic middle eastern spice blend of zesty sumac, sesame and dried herbs like marjoram, thyme and oregano. There are many ways to make this mix. My blend consists of 2 tbsp of toasted sesame seeds, and 1 tbsp each of oregano, coriander seeds, cumin seeds, thyme and sumac (dry roast the cumin and coriander).

It is believed that zaatar stimulates the brain and gives food a wonderful flavor and aroma. I don’t know how much it refreshes the brain but it’s an easy way to spice up recipes already in your repertoire. Try it for yourself.

 

 

Bean stew is classic dinner staple in so many households where meat is not eaten. Sure, the ingredients in this recipe are simple but together they make this an awesome meaty (but vegan) stew to warm your belly and soul. My daughter who normally doesn’t like bean stews, ask for this one regularly. There’s no stock used in this recipe. It relies on the starchy bean cooking liquid for flavor. The stew is moderately spicy, earthy, herby, nutty and gets some hearty kick from black peppercorns. I like to leave some of the peppercorns into larger pieces which adds a lovely bite. But, this recipe is more about flavor than heat. If you don’t like peppercorns, leave it.

Since this stew gets better with time, you may want to make a big batch so you can freeze some for a busy weeknight dinner. I have heard black eyed peas bring good luck to those who consume it on New Year’s day. I cook them simply because I love them, they are so versatile and are a good source of nutrition.

 

 

I hope you’ll enjoy this comforting stew. Even if it’s not cold where you are, this would be the perfect choice for a warm evening with a crisp salad.

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Instant Pot Lobia / Black Eyed Peas Stew with Za'atar

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 5-6 servings

Hearty, flavorsome black eyed peas stew that makes for an easy winter dinner.

Ingredients

  • 250 g dry black eyed peas, rinsed
  • 1 onion, chopped ( about 1 cup)
  • 2 tsp ginger, chopped
  • 2 tsp garlic, chopped
  • 2 medium carrots, cut into 1/2 cm coins (about 1 cup)
  • 2 celery sticks, cut into 1 cm pieces (about 1 cup)
  • 1 heaping cup spinach leaves, chopped
  • 5 cups water
  • 1 tbsp za'atar
  • 2 tbsp olive oil
  • 1 tsp cumin powder
  • 1/4 tsp turmeric powder (optional)
  • 1/2 tsp red chili powder
  • 1/2 heaping tsp black peppercorns, coarsely crushed
  • 1/4 cup tomato paste
  • lemon juice (optional)
  • salt to taste

Instructions

  1. Place the inner pot inside the Instant Pot and Plug it in. Set Instant Pot to "Saute" setting on normal. When it displays hot, add oil. Wait for 3 seconds to get the oil heated, then add onion, ginger and garlic to it.
  2. Saute, stirring regularly with a wooden spoon until onion starts to get golden brown.
  3. Press “cancel” to stop sauté cycle. Stir in black eyed peas, salt, turmeric powder, red chili powder, and coarsely crushed black peppercorns. Add 3 1/2 cup water (about 1” above the dried Beans). Stir well.
  4. Cover and lock the lid, turn the vent to "Sealing", set the instant pot to "Pressure cook" mode for 12 minutes. (The instant pot will gradually come up to pressure, and then start counting down the time you set. After the time you set is up, it will beep).
  5. Carefully use a towel to quick release the pressure by swinging the "Valve" to venting position on the lid. You should see steam escaping with a loud hiss.
  6. Open the lid, stir in carrot, celery, tomato paste, cumin powder and 1 1/2 cup water.
  7. Close the lid again, turn the vent to "Sealing". Set to high pressure for 1 minute.
  8. When the Instant Pot is done, leave it to release steam naturally (about 15 min) then carefully turn the valve to "Venting," to release any extra pressure that might still be in there.
  9. Unlock the lid, and gently stir the stew.
  10. Add in half tbsp zaatar and spinach, and mix . The heat from the steam will be enough to wilt the spinach.
    11. Cook-top Directions
  11. If using a regular pot, soak black eyed peas in room temperature water for at least 8 hrs or doa quick soak in hot water for 1 hour. Drain (optional) and place the beans in a saucepan with water. Bring to a boil.
  12. In another pot set over medium heat, saute onions in olive oil. Add ginger and garlic and saute until fragrant.
  13. Add in celery and carrots. Cook for 1-2 minute. Add to the boiling beans and turn the heat to medium. Cover and cook for 15-20 minutes. (cooking time depends how long you soaked and boiled the beans before adding the vegetables. I usually set the beans to a boil, while preparing vegetables and it boil for about 15 minutes).
  14. Add more hot water if needed to keep beans just covered with liquid. Cook until done and just the way you want. Add chopped spinach, tomato paste, salt, freshly ground black pepper and the flavorful za’atar and remove from heat.
    15. To serve
  15. Ladle the stew into bowls, squeeze lemon juice (if desired) and garnish with the remaining za'atar.
  16. It can be served on its own or with tandoori roti or cornbread.
  17. The stew will thicken as it sits longer and tastes absolutely amazing the next day (The pictures above are taken after the stew has been sitting for 4 hours).

Notes

Depending on your model of Instant Pot, the cooking time may vary.

https://www.simpleglutenfreekitchen.com/2019/02/instant-pot-lobia-black-eyed-peas-stew-zaatar.html

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Reader Interactions

Comments

  1. It’s hearty and very appetizing soup ! Great for cold weather ! Heck , will gladly eat that during summer as well ! lol I love black-eyed peas but it’s been sometime since I’ve eaten some 😛 Btw , I love your soup bowl 😀

    Reply

    • We make this soup all year round too usually with spinach but sometimes I also add carrot and celery.

      Haha, when I go shopping with my daughter, she shop for clothes and I look for some nice pieces to add it to my crockery.

      Reply

  2. I think I saw some za’atar at Penzey’s and it picqued my curiosity. I’ve only had blacked eyed peas once, but would love to make something like this on New Year’s Day….as is tradition. It looks marvelous!

    Reply

  8. I seldom use black eyed peas, maybe I tend to choose dhal all the time. My mum normally make a dish similar like this you have shared. Lovely and instead of our usual rice, this yummy soup I think for a change will be best with toasted bread. BTw, what is za’atar?

    Reply

  10. I absolutely love za’atar. I live near quite a few middle Eastern cafes and they make zaáter pizzas for a $1 or $2 – just delicious.

    Reply

  12. This soup looks delicious Balvinder and perfect for the cold weather that is approaching.
    Thanks for sharing the recipe and have a great week ahead 🙂

    Reply

  14. Hi Balvinder, I love soup anytime. Yours look delicious and healthy. Have not try black eyed peas for savory soup but I use it for dessert.
    Love your soup bowl, look so cute.

    P/S I’d sent you an email last week on the 25th but since you didn’t receive I resent again this morning. Check your mail box. 🙂

    Have a nice week ahead.

    Reply

  21. I have za’atar but have never known what to do with it. This soup looks so comforting–I make black-eyed peas every New Year’s day, but always the same recipe. Might have to switch it up a bit.

    Reply

  32. Love lobia based stews! Never thought of pairing it with zaatar. I have half a bottle of homemade zaatar in the spice cabinet, which means this stew will be very soon on the menu.

    Reply

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