Black-Eyed Pea and Tomato Stew Best Foods to Eat on GLP-1
On Mounjaro or semaglutide, warming stews are among the most tolerable meals as GLP-1 medications slow gastric emptying — soft, easily digestible foods are your best ally. Black-eyed peas provide 13g of fiber and 13g of protein per cup, making them one of the most GLP-1 synergistic legumes available. Avoid beef stews with potatoes, heavy cream-based chowders, and processed canned soups with excess sodium that interfere with GLP-1 blood sugar benefits. This light stew warms without overwhelming.
Ingredients
Main ingredients
- canned black-eyed peas (drained, rinsed) 1.5 cups
- diced tomatoes 1 can (14 oz)
- garlic 3 cloves
- onion 0.5
- vegetable or chicken broth 1.5 cups
- kale 1 cup (chopped)
Seasonings/Sauce
- olive oil 1 tbsp
- cumin 0.5 tsp
- smoked paprika 0.5 tsp
- salt 0.5 tsp
- black pepper 0.25 tsp
- bay leaf 1
Nutrition summary
Carbohydrates
32 g
62%
Protein
10 g
20%
Fat
5 g
18%
Cooking steps
-
1
Dice onion and mince garlic.
-
2
Heat olive oil in a pot over medium heat.
-
3
Sauté onion 4 minutes until soft.
-
4
Add garlic, cumin, and smoked paprika, stir 1 minute.
-
5
Add black-eyed peas, diced tomatoes, broth, bay leaf, salt, and pepper.
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6
Bring to a boil, reduce heat and simmer 15 minutes.
-
7
Add chopped kale and cook 5 more minutes until tender.
-
8
Remove bay leaf, adjust seasoning, and serve warm in small portions.
Personalized Q&A
Q. What are the key ingredients in this Black-Eyed Pea and Tomato Stew?
The key ingredients are canned black-eyed peas, diced tomatoes, garlic, onion, broth, and kale. These create a hearty, earthy base with a balance of protein, fiber, and rich vegetable flavor, supported by seasoning like cumin and smoked paprika.
Q. Is this stew suitable for those on GLP-1 medications like Mounjaro or semaglutide?
Yes, this stew is well-suited to those on GLP-1 medications because it is soft, easily digestible, and features high-fiber, high-protein black-eyed peas. It avoids heavy cream, excess sodium, and starchy potatoes.
Q. How many calories, protein, and carbs per serving does this recipe have?
Each serving provides approximately 205 calories, 10g protein, and 32g carbohydrates. The stew is high in plant-based protein and offers a balanced carb-to-protein ratio to support satiety.
Q. What cooking tips can help with meal prep for this stew?
Make a large batch and freeze in single-serving containers for convenient meal prep. The soft stew texture is gentle on the stomach, especially for those who may experience nausea.
Q. Which spices define the flavor profile of this recipe?
Cumin and smoked paprika deliver a warm, earthy flavor, complemented by garlic, onion, and a hint of bay leaf, making the stew fragrant and comforting.
