Field Pea Stew with Optional Hemp Flakes/Hearts


  • 2 cups dried field peas/crowder peas, soaked overnight
  • 4 cups vegetable or chicken broth
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 bell pepper, chopped
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 2 100% MCT Oil, Ghee Butter or Coconut Oil
  • 1 bay leaf
  • 1 tsp smoked paprika
  • 1/2 tsp cayenne pepper (optional, for heat)
  • Salt and black pepper to taste
  • 2-3 tbsp tomato paste or 1 cup diced tomatoes
  • 2 tbsp hemp flakes or hemp hearts (optional)
  • Fresh parsley or cilantro, chopped (for garnish)


  • Preparation of Field Peas: After soaking the peas overnight, rinse and drain them.
  • Sauté Vegetables: In a large pot, heat the MCT Oil, Ghee Butter or Coconut Oil over medium heat. Add the onions, bell pepper, carrot, and celery. Sauté until the onions become translucent and the vegetables soften, about 5-7 minutes.
  • Add Garlic and Spices: Stir in the minced garlic, smoked paprika, cayenne (if using), salt, and black pepper. Cook for another minute until fragrant.
  • Cook Peas: Add the drained peas to the pot, followed by the vegetable or chicken broth. Make sure the peas are submerged. Add the bay leaf.
  • Simmer: Bring the mixture to a boil, then reduce the heat, cover, and let it simmer for about 30-40 minutes, or until the peas are tender.
  • Add Tomato: Once the peas are cooked, stir in the tomato paste or diced tomatoes. Let it simmer for another 10 minutes.
  • Season & Serve: Adjust seasonings if needed. If you're using hemp flakes or hemp hearts, stir them in just before serving. This will maintain their nutty taste and texture. Serve the stew in bowls, garnished with chopped fresh parsley or cilantro.
  • Portion should be 1 up to 1.5 cups eaten alone as a meal or 1/4 up to 1/2 cup with any lean protein.
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