High Protein Vegan Split Pea Stew Recipe

Introduction

This high protein vegan split pea stew is a hearty and nutritious meal perfect for chilly days. Packed with wholesome vegetables and warming spices, it’s satisfying and easy to make even if you forget to soak the peas beforehand.

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 teaspoon sea salt
• ¼ teaspoon black pepper

Instructions

1. Step 1: If possible, soak the split peas overnight to reduce cooking time. If not, proceeding without soaking is fine.
2. Step 2: Chop the onion into small pieces or thin slices.
3. Step 3: (Optional) Sauté the onion in a dash of oil for a few minutes to enhance its flavor while preparing other ingredients.
4. Step 4: Chop the celery sticks into small pieces.
5. Step 5: Cube the potato into bite-sized pieces.
6. Step 6: Combine the split peas, water, onions, celery, potato, passata, cumin seeds, sea salt, and black pepper in a large pan, leaving out the squash for now.
7. Step 7: Bring the mixture to a boil, then reduce to a simmer. Cook uncovered for 45 minutes to an hour, or until the split peas are soft. Soaked peas will require less time.
8. Step 8: Prepare the squash by removing and discarding the seeds, then cut into slices with the skin intact.
9. Step 9: Roast the squash slices on an oven tray in a hot oven until they are fork-tender.
10. Step 10: Let the roasted squash cool slightly, then scrape the flesh away from the skin using a fork.
11. Step 11: Once the split peas are soft enough to mash easily, the stew is nearly ready.
12. Step 12: Mash the roasted squash flesh and stir it into the stew to add creaminess and sweetness.
13. Step 13: Serve hot and enjoy your nourishing vegan split pea stew!

Tips & Variations

• For extra depth, toast the cumin seeds in a dry pan before adding them to the stew.
• Substitute passata with crushed tomatoes or tomato puree diluted with water if needed.
• Add chopped carrots or spinach toward the end of cooking for added color and nutrition.
• Use coconut oil instead of a neutral oil for a subtle tropical flavor.

Storage

Store leftover stew in an airtight container in the refrigerator for up to 3 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 for up to 3 months—thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried split peas without soaking them?

Yes, you can cook dried split peas without soaking, but it will take longer—usually around 45 minutes to an hour. Soaking overnight reduces cooking time and helps with digestion.

What can I substitute for winter squash?

You can use sweet potatoes, pumpkin, or butternut squash as alternatives. Each will add a slightly different flavor but maintain the creamy texture in the stew.

High Protein Vegan Split Pea Stew Recipe

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4.8 from 127 reviews

This High Protein Vegan Split Pea Stew is a hearty, comforting dish packed with protein-rich split peas and nutrient-dense vegetables like winter squash, potato, and celery. The stew combines gentle stovetop simmering and oven roasting to create a flavorful, thick, and satisfying vegan meal perfect for any season. Enhanced with warming cumin seeds and a touch of passata for richness, it’s an ideal dish for those seeking a nutritious, plant-based comfort food option.

• Author: Daniel
• Prep Time: 15 minutes
• Cook Time: 1 hour (including 30 minutes roasting time for squash)
• Total Time: 1 hour 15 minutes
• Yield: 4–6 servings 1x
• Category: Stew
• Method: Stovetop
• Cuisine: Vegan, Plant-Based
• Diet: Vegan

Ingredients

Scale 1x2x3x

Legumes and Liquids

• 500g split peas
• 750ml water
• 400ml (1¾ cup) passata

Vegetables

• 1 to 2 large onions
• 1 large potato
• 2 celery sticks
• 500g winter squash (any variety)

Spices and Seasonings

• 1 heaped teaspoon cumin seeds
• 2 teaspoons sea salt
• ¼ teaspoon black pepper

Optional

• Dash of oil (for sautéing onions)

Instructions

1. Soaking Split Peas (Optional): Soak the split peas overnight if possible to reduce cooking time. If not soaked, they will cook longer.
2. Prepare Onions: Chop the onions into small pieces or thin slices.
3. Sauté Onions (Optional): Heat a dash of oil in a pan and sauté the onions for a few minutes until they become soft and aromatic to enhance their flavor.
4. Chop Celery: Cut the celery sticks into small pieces.
5. Cube Potato: Peel (if preferred) and cube the large potato into bite-size pieces.
6. Combine Ingredients: In a large pan, add the split peas, water, sautéed onions (or raw onions if not sautéed), celery, potato, passata, cumin seeds, sea salt, and black pepper. Do not add the squash yet.
7. Simmer Stew: Bring the pan to a boil, then reduce the heat to a simmer. Allow the stew to cook gently for 45 minutes to an hour, or until the split peas are soft and tender. If the peas were soaked, cooking time will be shorter.
8. Prepare Squash: While the stew simmers, remove the seeds from the squash and slice it with skin intact.
9. Roast Squash: Place the squash slices on an oven tray and roast in a hot oven until tender enough to pierce easily with a fork, about 20–30 minutes at 200°C (400°F).
10. Cool and Scoop Squash: Let the roasted squash cool slightly, then scrape the flesh away from the skin with a fork or spoon.
11. Check Split Peas: Ensure the split peas are soft enough to mash easily, indicating the stew is cooked through.
12. Mix in Squash: Mash the roasted squash flesh with a fork and stir it into the stew at the end of cooking to thicken and add sweetness.
13. Serve: Enjoy your warm, hearty, protein-packed vegan split pea stew!

Notes

• Soaking split peas overnight helps reduce cooking time significantly but is optional.
• Sautéing onions in oil is optional, but it enhances depth and sweetness of flavor.
• You can use any variety of winter squash such as butternut, kabocha, or acorn.
• For a spicier stew, consider adding chili flakes or smoked paprika.
• The stew thickens as it cools; add more water if you prefer a thinner consistency.
• This recipe is naturally gluten-free, vegan, and high in plant-based protein.

Keywords: vegan split pea stew, high protein vegan stew, vegan comfort food, split pea recipe, winter squash stew, plant-based protein meal