Loubiya has been one of my favorite meals of all time. These beans are so creamy and full of flavor, they really stand out from any other bean I have tried. This Egyptian black eyed pea stew is such a healthy and flavorful comfort dish. Loubiya is a lovely medley of onions, garlic, and luscious black-eye peas that have simmered away in a rich tomato broth. Egyptian loubiya is traditionally cooked with tender stew beef and its broth, but in our plant focused kitchen, I always make it vegan. This easy plant-based dinner is flavorful and satisfying, and best of all it is conveniently made with inexpensive pantry basics.

Ingredients

As with all of my beans and legumes, I use dried beans. Black eyed peas are available almost anywhere; and believe me when I say it is worth cooking them fresh from scratch! For one thing, you do not want them too soft for this stew. The taste is always better when cooked fresh, and not out of a can.

First, I spread the beans in a large shallow dish and let the kids pick through them for any bad pieces; they love this “game” ! I wash and rinse the beans and cook them directly without soaking because I use a pressure cooker. The Instant Pot has been my reliable choice for easy pressure cooking for over 10 years now. The beans are cooked in 15 minutes in the Instant Pot! (Click the link to purchase directly from Amazon).

Like any bean, black eyed peas are a superb source of fiber. What sets these apart though, is their creamy texture and super quick cook time. They are also particularly rich in Vitamin B, folate, potassium and iron. These beans are high in protein and a low fat and low calorie food, making them ideal for weight loss.

The tomato broth is a flavorful mix of onions, shallots, garlic, and carrots infused with fresh ground coriander and cardamom.

I love using blended tomatoes, but if I don’t have enough tomatoes, crushed tomatoes in a jar work very well. I simmer the tomato broth until it thickens and incorporates all the delicious flavors.

Loubiya stew pairs perfectly with a bowl of fluffy white rice. I serve it alongside a green salad, which makes for a filling and hearty meal you can feel good about. I hope you all enjoy! Bil Hana, wal shifaa ( Arabic for with health and healing)!

Loubiya (Egyptian Black Eyed Peas Stew)

This Egyptian black eyed pea stew is such a healthy and flavorful comfort dish made from a sofrito of sautéed onions, shallots, garlic and carrots with coriander that has simmered away in a rich tomato broth.

5 from 3 votes

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Course Main Course

Cuisine egyptian, Middle Eastern

Equipment

• Instant Pot (to cook the dry beans)

Ingredients

  

• 2 c dried beans
• 4 c water (to cook beans)
• 2 tbsp olive oil
• 1 onion, minced
• 1 tbsp ground coriander seed (kuzbarra)
• 1 tsp ground cardamom
• 1 shallot, minced
• 4 cloves of garlic, minced
• 1 large carrot, minced or diced small
• 2.5 c blended or crushed tomatoes
• 2 c water or broth
• 2 tsp salt
• 1 tsp black pepper

Instructions

 

• Pick the black eyed peas over for any bad beans, wash, and place into pressure cooker with 4 cups of water. Cook on high pressure for 9 minutes and natural pressure release.

  Alternatively, you may soak the beans in water for one hour, drain, rinse and then cook them covered in water in a conventional pot on the stovetop for 1.5-2 hours, until beans become fork tender.
  
• In a separate stock pot, saute onions in olive oil over high heat until golden.
• Reduce heat to medium-low and toss in coriander and cardamom spices. Move around the spices so that they become fragrant over the heat, being careful not to scorch them.
• Add minced shallots, garlic, and carrots.
• Pour in the tomatoes, followed by the water or broth. Turn heat back up to medium-high.
• Add salt and pepper to taste, starting with 1 teaspoon of salt as you can add more once you add the black eyed peas.
• Simmer the tomato broth for 10 minutes.
  
• Add the cooked black eyed peas and simmer for 5 minutes more.
• Serve with white rice and enjoy!
  

Notes

Add in stew beef with the aromatics in step 4 and simmer in water for 45 minutes to make this recipe with meat. 

Keyword beans, blackeyedpeas, stew, vegan

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Having lentils on hand is important in my household. My husband and I eat a mostly plant-based diet, so we need the good protein and carbs. They are great for tossing into a salad for a hearty and textured meal, kushary is a staple comfort food in our family, and most importantly, my kids just love eating these lentils!

I have botched many pots of mushy lentils, and was determined to perfect the recipe so I don’t ever encounter this problem again. So here are my fool- proof tips collected from all my flops as well as from my well experienced mother:

1) Use green lentils, as they are firmer and don’t lost their shape as much as the brown variety.

2) Be careful not to presoak the lentils when you wash them. Wash and drain immediately.

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4) Only put enough water to just cover the lentils by a centimeter in the pot. Bring it to a boil and then reduce the heat to medium-low, NOT LOW. Low is what I typically reduce to when cooking rice, but this allows the lentils to cook more slowly in the water, which we do not want. Medium- low allows the lentils to cook while the water evaporates more quickly.

5) Do not add salt until the end of the cook time. This is a rule I always follow when cooking beans in my pressure cooker and I realized I should probably apply it to lentils. And it works! Salt can inhibit the cooking of legumes in water, so you shouldn’t add it in until the end.

6) Of course use the following rule at your own discretion, but this is mostly a warning to both parents  or easily distracted chefs: watch the pot. Cook lentils when you are hanging out in the kitchen for 20-30 minutes. Do not leave the room! I cannot tell you how many times I have burned a pot of lentils to a charred black crisp because I wandered off to help one of my children. Doing another house chore or working with a child is like a blackhole which you often forget to climb out of! 

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