High Protein Vegan Split Pea Stew Recipe
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.
- 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
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
- Soaking Split Peas (Optional): Soak the split peas overnight if possible to reduce cooking time. If not soaked, they will cook longer.
- Prepare Onions: Chop the onions into small pieces or thin slices.
- 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.
- Chop Celery: Cut the celery sticks into small pieces.
- Cube Potato: Peel (if preferred) and cube the large potato into bite-size pieces.
- 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.
- 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.
- Prepare Squash: While the stew simmers, remove the seeds from the squash and slice it with skin intact.
- 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).
- Cool and Scoop Squash: Let the roasted squash cool slightly, then scrape the flesh away from the skin with a fork or spoon.
- Check Split Peas: Ensure the split peas are soft enough to mash easily, indicating the stew is cooked through.
- 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.
- 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
