No-Oil Black-Eyed Pea and Tomato Stew with Smoked Paprika

General Fast Without Oil Published June 13, 2026

Black-eyed peas cook quickly without soaking and turn silky and creamy at the edges while staying tender in the middle. Braised in a deep tomato base with smoked paprika, garlic, and a whisper of cumin, this is a pot of food that fills the kitchen with the smell of something that has cooked all day — even though it comes together in well under an hour. It is the kind of strict-day dish that eats like a feast.

The trick to no-oil cooking is to never let the aromatics fry. Instead you sweat the onion and garlic in a splash of water, then build flavor with dry-toasted spices and a generous amount of tomato, whose natural sugars and acid do the work that oil and browning usually do. The result is bright, layered, and surprisingly rich.

This is written for strict Wednesday and Friday days with no oil. On oil days, start by softening the onion in 2 tablespoons of olive oil and finish each bowl with a thread of good oil. On fish days you could fold in a handful of poached flaked white fish at the end, though the beans need no help.

FASTING LEVEL: Fast Without Oil (oil-day and fish-day notes below)
SERVINGS: 4
TIME: 45 minutes

INGREDIENTS

- 350g (about 1 3/4 cups) dried black-eyed peas, rinsed
- 1 large onion, finely diced
- 4 cloves garlic, minced
- 1 can (400g) crushed tomatoes
- 2 tablespoons tomato paste
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/4 teaspoon chili flakes (optional)
- 2 bay leaves
- 1 liter (4 cups) water or vegetable broth, plus more as needed
- 1 tablespoon red wine vinegar or lemon juice
- Salt and black pepper, to taste
- Chopped fresh parsley, to serve

METHOD

1. Put the black-eyed peas in a pot, cover with plenty of water, bring to a boil, and simmer for 20 minutes until just tender but not falling apart. Drain and set aside. (Black-eyed peas do not require overnight soaking.)

2. Wipe the pot dry. Add the diced onion with 3 tablespoons of water and cook over medium heat, stirring, for 6-7 minutes until softened and translucent, adding a splash more water whenever it threatens to stick. Add the garlic and cook another minute.

3. Push the onion to one side and add the smoked paprika, cumin, oregano, and chili flakes to the dry part of the pot. Toast for 30 seconds, stirring, until fragrant, then stir into the onions.

4. Add the tomato paste and cook for 1 minute, then add the crushed tomatoes, bay leaves, and the broth or water. Bring to a simmer.

5. Return the drained peas to the pot. Simmer uncovered for 15-20 minutes, until the sauce has thickened and the peas are fully tender. Add water if it reduces too far — it should be stewy, not dry.

6. Remove the bay leaves. Stir in the vinegar or lemon juice and season well with salt and pepper. Taste and adjust the acid. Serve in bowls topped with parsley, with crusty bread or rice.

NOTES

- On oil days, sweat the onion in 2 tablespoons of olive oil and finish each bowl with a drizzle of good extra-virgin olive oil.
- No black-eyed peas? Use canned (two 400g cans, drained) and skip step 1 — simmer only 10 minutes in step 5.
- A handful of chopped spinach or chard stirred in at the end adds iron and color.
- The acid at the end is essential — it lifts the whole pot. Taste before and after adding it.