Dinner

High Protein Vegan Split Pea Stew Recipe

Name: High Protein Vegan Split Pea Stew Recipe
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Vegan
Ingredients: 500g split peas; 750ml water; 400ml (1¾ cup) passata (or tomato puree as an alternative); 1 to 2 large onions; 1 large potato, cubed; 2 celery sticks, chopped; 500g (or more) winter squash (any variety), sliced with skin; 1 heaped teaspoon cumin seeds; 2 teaspoons sea salt; ¼ teaspoon black pepper; Dash of oil (optional, for sautéing onions)

ByElena Hart February 17, 2026February 17, 2026

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Introduction

This high protein vegan split pea stew is a hearty and nourishing meal perfect for chilly days. Packed with wholesome vegetables and warming spices, it’s both satisfying and easy to make. Whether you soak the peas ahead or not, this stew delivers comforting flavors in every spoonful.

A dark brown coconut shell bowl is filled with a thick, orange bean stew made of soft, split lentils and tomato sauce. The stew has a rich, slightly chunky texture, topped with a small pile of chopped green herbs and sprinkled with white sesame seeds in the center. A wooden-handled spoon with two small white dots lays partially inside the bowl on the right side. The bowl rests on a dark surface with a blurred green leafy background. photo taken with an iphone --ar 4:5 --v 7

Ingredients

500g split peas
750ml water

1 to 2 large onions
Dash of oil (optional)

400ml (1¾ cup) passata
1 large potato

2 celery sticks
500g (or more) winter squash (any variety)
1 heaped teaspoon cumin seeds

2 teaspoons sea salt
¼ teaspoon black pepper

Instructions

Step 1: If possible, soak the split peas overnight to reduce cooking time. If you haven’t, don’t worry—it just takes a bit longer.

Step 2: Chop the onions into small pieces or thin slices.
Step 3: Optional: sauté the onions in a dash of oil for a few minutes to enhance their flavor and sweetness while you prepare the other ingredients.
Step 4: Chop the celery into small pieces.

Step 5: Cube the potato into bite-sized pieces.
Step 6: Add the split peas, water, onions, celery, potato, passata, cumin seeds, sea salt, and black pepper to a large pan or pot, leaving the squash aside for now.
Step 7: Bring the mixture to a boil, then reduce to a simmer. Cook for 45 minutes to 1 hour, or until the split peas are soft and squishable. If soaked beforehand, cooking time will be shorter.

Step 8: While the stew simmers, prepare the squash by removing and discarding the seeds, then slicing it with the skin still on.
Step 9: Place the squash slices on an oven tray and roast in a hot oven until tender enough to pierce easily with a fork.
Step 10: Allow the roasted squash to cool slightly, then scrape the soft flesh away from the skin with a fork.

Step 11: Once the split peas are soft, mash the roasted squash and stir it into the stew to combine.
Step 12: Taste and adjust seasoning if needed, then serve warm and enjoy your nourishing vegan stew.

Tips & Variations

Soaking split peas overnight can cut cooking time significantly and help with digestion.

Try adding other root vegetables like carrots or parsnips for extra texture and flavor.
If you don’t have passata, you can substitute with crushed canned tomatoes or fresh chopped tomatoes.
Use smoked paprika or a pinch of chili flakes for a spicier variation.

Storage

Store leftover stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water if it has thickened too much. This stew also freezes well; thaw overnight in the fridge before reheating.

How to Serve

A close-up image of a white bowl filled with orange lentil stew containing visible whole lentils and chunks of vegetables, topped in the center with small white seeds and green leafy herbs. The bowl sits in the middle of a white plate with a rustic dark brown rim, which has fresh green spinach leaves and round whole grain crackers placed around the bowl. A silver spoon with a wooden handle rests inside the bowl on the right side, partially submerged in the stew. The dish is placed on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Do I have to soak the split peas before cooking?

No, soaking is optional but recommended. It reduces cooking time and can improve digestion. If you forget to soak, just allow extra cooking time until the peas are tender.

Can I use fresh squash instead of roasting it?

Roasting the squash enhances its sweetness and texture, but you can also dice fresh squash and add it directly to the stew. Just cook it longer until it’s soft before mashing and stirring it in.