High Protein Vegan Split Pea Stew Recipe
This High Protein Vegan Split Pea Stew is a hearty and nutritious dish perfect for those seeking a plant-based, filling meal. Featuring split peas, winter squash, and aromatic spices, this stew is slow-simmered to develop deep flavors and a comforting texture. Optional roasting of squash adds a subtle sweetness that balances the earthiness of the peas and vegetables. Ideal for lunch or dinner, this recipe is vegan, gluten-free, and packed with protein and fiber.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Total Time: 1 hour 15 minutes
- Yield: 6 servings 1x
- Category: Stew
- Method: Stovetop and Roasting
- Cuisine: Vegan, Plant-Based
- Diet: Vegan
Ingredients
Scale
Legumes and Liquids
- 500g split peas
- 750ml water
- 400ml (1¾ cup) passata (or tomato puree as an alternative)
Vegetables
- 1 to 2 large onions
- 1 large potato, cubed
- 2 celery sticks, chopped
- 500g (or more) winter squash (any variety), sliced with skin
Spices and Seasonings
- 1 heaped teaspoon cumin seeds
- 2 teaspoons sea salt
- ¼ teaspoon black pepper
- Dash of oil (optional, for sautéing onions)
Instructions
- Soak Split Peas (Optional): Soaking your split peas overnight reduces cooking time, but if you forget, you can cook them directly as in this recipe.
- Prepare Onions: Chop the onions into small pieces or thin slices to ensure even cooking and flavor distribution.
- Sauté Onions (Optional): Heat a dash of oil in a pan and sauté the onions for a few minutes until they become fragrant and slightly caramelized, enhancing the stew’s sweetness.
- Chop Celery: Cut celery sticks into small pieces to add texture and flavor to the stew.
- Cube Potato: Peel and cube the potato into bite-sized pieces for even cooking.
- Combine Ingredients (Except Squash): Add split peas, water, passata, onions, celery, potato, cumin seeds, sea salt, and black pepper into a large pan or pot.
- Cook Split Pea Stew: Bring the mixture to a boil, then reduce to a simmer. Cook uncovered for 45 to 60 minutes until the split peas are soft and mushy. If you soaked the peas, cooking time will be shorter.
- Prepare Squash: While the stew simmers, remove the seeds from the squash and slice it with the skin left on.
- Roast Squash: Arrange the squash slices on an oven tray and roast in a preheated hot oven (around 200°C/400°F) until tender enough to pierce with a fork, approximately 25-35 minutes.
- Cool and Scoop Squash Flesh: Once roasted, allow the squash to cool slightly, then scrape the flesh away from the skin using a fork or spoon.
- Check Stew Doneness: When the split peas are soft and easily mashable, the stew is ready for final mixing.
- Mix in Roasted Squash: Mash the roasted squash with a fork and stir it into the stew to combine flavors and create a creamy texture.
- Serve and Enjoy: Ladle the stew into bowls and enjoy your hearty, protein-rich vegan meal.
Notes
- Soaking split peas overnight reduces cooking time and improves digestibility.
- Sautéing the onions is optional but enhances the stew’s flavor.
- Any variety of winter squash works well—choose according to sweetness preference.
- You can substitute passata with tomato puree or crushed tomatoes if needed.
- This stew can be stored in the refrigerator for up to 3 days or frozen for longer storage.
- Adjust salt and pepper to taste before serving.
Keywords: split pea stew, vegan stew, high protein vegan recipe, winter squash stew, plant-based stew, vegan comfort food, gluten free vegan stew
