• Kris

Curried split pea stew


Green beans and roasted root veggies add extra body and flavor to this stew. Curry powder gives a real oomph. Heartier, healthier and yummier than your average split pea soup. Vegan, gluten free, oil free.




Split pea soup is not your new kid on the block. It’s a classic when it comes to warm, comforting, cold weather food. Usually cooked with green split pea, vegetables and left-over meat, this slow simmered brew is full of nutrition and flavor.


Well, it is cold weather where I live, and I do crave something comforting and hearty. So, it’s not surprising that I’d reach for a steaming bowl of split pea soup, right? Right, but there are a few catches!


You know, firstly, we can’t use the usual ham or any other kind of meat in it! And secondly, it has to be made in to "my version" in some way. Many people are strictly against changing anything in a classic dish. But hey, playing by the rules was never my style!

To fit these two criteria, I decided to make a curried split pea stew. I call it a stew because it’s creamier and thicker than your usual soup.


We replaced meat with roasted root vegetables. It’s hard to believe, but roasting adds such a deep flavor that you won’t miss the meat, I promise! Rather than the usual carrots and celery in any average soup, I decided to use green beans. Goes well with the green split peas ya know? Matchy matchy!

The special touch that takes the dish to a whole new level is adding curry powder and coconut. You'll see what I mean!


It takes about 45 - 50 minutes to cook because the real flavor comes from slow simmering. But it’s so delicious that the time is totally worth it!




About the dish :

Course – Appetizer / entrée

Servings – 4

Difficulty level – Easy

Recipe type – Vegan, gluten free, oil free

Does it keep – Refrigerate in an air tight container for 5 days.



What you need :


1 medium sweet potato (1.5 cups cubed)

1 medium or half large onion (1 cup thick sliced)

1 teaspoon vinegar (any kind other than balsamic)

1 teaspoon Mrs. Dash table blend seasoning *

1 cup green beans (cut into medium pieces)

1 cup green split pea

2 tablespoon curry powder

½ teaspoon red pepper flakes (optional)

¼ cup grated coconut

½ cup any plant milk (I used soy)

Salt and pepper to taste

More grated coconut and lemon wedges for garnishing


* If this seasoning blend is not available to you, you can use 1 teaspoon garlic powder and 1 teaspoon dry mixed herbs.



What you do :


1. Pre-heat your oven to 400◦F/200◦C/gas-mark 6. Line a cookie sheet with parchment paper.


2. Peel the sweet potato and cut into small cubes. Slice the onion thickly.



3. Toss onions and sweet potatoes with vinegar and seasoning blend. Spread on the prepared cookie sheet and roast in the oven for 20 minutes, stirring once in the middle.



4. Meanwhile, put a little water in a skillet and sauté green beans for 4-5 minutes. You can use oil or cooking spray if you’re not oil free. Keep the heat medium.



5. Add washed split peas. Add curry powder and red pepper flakes (if using). Stir well and sauté for 3-4 minutes.



6. Add 3 cups of water or vegetable broth. Put the lid on and bring it to a boil. Then reduce the heat to medium low to maintain a simmer. Stir occasionally.



7. After 25 minutes, add the roasted onions and sweet potatoes. Add half a cup of water. Put the lid back and cook for 5 minutes.


8. Add grated coconut and plant milk. Season with salt and pepper and cook for 5 minutes more, covered.


9. Garnish with more coconut flakes and serve hot with lime wedges on the side.




Nutritional info (per serving):


Calories – 159 Cal

Carbohydrate – 31 g

Protein – 8 g

Fat – 1 g

Saturated fat – 0 g

Sugar – 6 g

Sodium – 490 mg

Dietary fiber –8 g




If you like this one, you might also wanna take a look at these :


West African lentil stew

Roasted sweet potato and mushroom chili



It’s complex in taste though not complicated to make. It’s delicious just cooked, and even yummier reheated. It’s hearty, it’s healthy and it’s oh so comforting. What else does one need in a grey winter day?


Light, peace and avocados; from my heart to yours!




Do you have any questions? Any feedback after you’ve made it? I’d surely like to hear from you! Feel free to comment below.





24 views

Recent Posts

See All