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Split Pea Stew with Chunky Vegetables

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Recipe

 

Yield

6 servings

Prep

15 min

Cook

45 min

Ready

1 hrs
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
1 ½ cups yellow split peas
dry
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6 cups water
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2 each italian plum (roma) tomatoes
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1 medium tomatoes
chopped
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2 each garlic cloves
chopped
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¼ cup parsley leaves
chopped
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1 teaspoon dill weed
dried
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1 tablespoon dill weed
fresh, chopped
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2 cups sweet potatoes, or yams
peeled, cubed
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2 cups broccoli florets
small
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1 x parsley leaves
fresh, chopped
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Ingredients

Amount Measure Ingredient Features
355 ml yellow split peas
dry
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1.4 l water
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2 each italian plum (roma) tomatoes
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1 medium tomatoes
chopped
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2 each garlic cloves
chopped
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59 ml parsley leaves
chopped
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5 ml dill weed
dried
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15 ml dill weed
fresh, chopped
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473 ml sweet potatoes, or yams
peeled, cubed
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473 ml broccoli florets
small
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1 x parsley leaves
fresh, chopped
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Directions

Soak peas in 4 cups water for 4 hours or longer.

In a medium saucepan, bring peas and soaking water to a boil.

Add tomatoes. Simmer, covered, until peas are very soft, 20 to 25 minutes.

In a blender or food processor, purée 2 cups of pea mixture until smooth, adding a little extra water if necessry.

Return puréed peas to the saucepan.

Cover and keep warm.

In a large, deep pot, combine onion, garlic, parsley, dill, sweet potatoes and remaining 2 cups water.

Bring to a boil, reduce heat and simmer 6 to 7 minutes.

Ad broccoli and simmer another 6 to 8 minutes, or until broccoli is tneder but still crunchy.

Add pea mixture, reduce heat to low, cover and cook gently until just heated through.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 444g (15.7 oz)
Amount per Serving
Calories 2523% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 54mg 2%
Total Carbohydrate 16g 16%
Dietary Fiber 16g 63%
Sugars g
Protein 30g
Vitamin A 287% Vitamin C 81%
Calcium 10% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
 

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