There’s nothing quite like a warm, hearty bowl of stew, especially when it’s packed with protein and flavor! My High-Protein Split Pea Stew is a go-to recipe for those cozy evenings when I want something filling yet nutritious. Made with simple ingredients like split peas, carrots, and a handful of herbs, it’s an easy meal to whip up and perfect for sharing with loved ones. The best part? It’s not just healthy; it’s downright delicious! I love gathering my family around the table, bowls in hand, as we savor each bite of this comforting stew. Trust me, once you try it, this will become a family favorite!
Ingredients List
Let’s gather all the ingredients you’ll need for my delightful High-Protein Split Pea Stew. Each one plays a crucial role in building that rich, hearty flavor!
- 1 cup split peas – Rinsed and sorted to ensure they’re clean and ready to soak up all the delicious broth.
- 4 cups vegetable broth – This will be the base of our stew, adding depth and flavor. Feel free to use homemade or store-bought!
- 1 medium onion – Chopped to give a fragrant foundation to the stew. I usually go for a yellow onion, but any type will do.
- 2 cloves garlic – Minced for that aromatic kick. Don’t skimp on this; it really enhances the overall taste!
- 2 carrots – Diced into bite-sized pieces to add a touch of sweetness and color to the dish.
- 1 teaspoon dried thyme – This herb adds a lovely earthiness that complements the split peas beautifully.
For serving, I recommend drizzling with:
- 1 tablespoon olive oil – Just a little drizzle on top elevates the dish and adds a luscious finish.
Now that we have our ingredients prepped, we’re ready to move on to the cooking process!
How to Prepare High-Protein Split Pea Stew
Now that we have our ingredients ready, let’s dive into making this delightful High-Protein Split Pea Stew. I promise you it’s easier than you might think, and I’ll walk you through each step!
Step 1: Combine Ingredients
First things first, grab your large pot! Go ahead and combine 1 cup of rinsed and sorted split peas, 4 cups of vegetable broth, 1 medium chopped onion, 2 minced cloves of garlic, 2 diced carrots, and 1 teaspoon of dried thyme. It’s like a colorful medley waiting to become something delicious! Stir everything together gently, making sure the split peas are fully submerged in the broth. This will help them cook evenly.
Step 2: Cook the Stew
Now it’s time to bring our mixture to a boil! Place the pot over medium-high heat and let it bubble away. Once you see that glorious boil, reduce the heat to low and cover it with a lid. Here’s the magic part: let it simmer for about 60 minutes. This simmering time is crucial because it allows the split peas to cook down into that creamy texture we all love. You might want to give it a stir occasionally, just to make sure nothing sticks to the bottom. If you notice it getting too thick, feel free to add a splash more broth or water!
Step 3: Serve and Enjoy
Once the peas are tender and the flavors have melded together beautifully, it’s time to serve! Ladle the hot stew into bowls and drizzle a little 1 tablespoon of olive oil on top for that extra touch of richness. I love to pair this stew with some crusty bread on the side for dipping. Trust me, this hearty bowl of goodness is sure to warm your soul!
Why You’ll Love This Recipe
This High-Protein Split Pea Stew isn’t just a meal; it’s a wonderful experience that comes with many perks! Here’s why you’ll adore it:
- Quick to Prepare: With just 15 minutes of prep time, you can have this hearty stew simmering away, making it perfect for busy weeknights.
- Filling and Satisfying: Each bowl is packed with protein from split peas, ensuring you feel full and satisfied without weighing you down.
- Nutritious and Wholesome: Loaded with vegetables and fiber, this stew promotes good health while keeping your taste buds happy.
- Versatile: You can easily customize this recipe by adding your favorite spices or even some leafy greens for an extra nutrient boost!
- Great for Meal Prep: This stew stores beautifully in the fridge and even freezes well, making it a fantastic option for prepping ahead of time.
- Comfort Food: There’s something about a warm, hearty stew that feels like a hug in a bowl. Perfect for chilly evenings or when you need a little comfort!
Trust me, once you give this recipe a try, you’ll find yourself coming back to it again and again!
Nutritional Information
Now, let’s talk about the goodness packed into each bowl of my High-Protein Split Pea Stew. Here’s the estimated nutritional breakdown per serving:
- Calories: 250
- Protein: 15g
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 40g
- Fiber: 12g
- Sugar: 5g
- Sodium: 400mg
- Potassium: 600mg
- Calcium: 40mg
- Iron: 3mg
Keep in mind, these values are estimates and can vary based on the specific ingredients you use. But one thing’s for sure—this stew is a nutritious powerhouse that fills you up without sacrificing flavor!
Tips for Success
Making the perfect High-Protein Split Pea Stew is all about a few simple tricks and tweaks that can elevate your dish to the next level! Here are my favorite tips to ensure your stew turns out absolutely scrumptious:
Choose Quality Split Peas
When it comes to split peas, freshness matters! Look for packages with a recent expiration date. Old split peas can take longer to cook and may not soften properly. Trust me, using fresh ones makes all the difference!
Experiment with Seasonings
While thyme is a classic choice, don’t be afraid to explore other herbs and spices! A pinch of smoked paprika or a dash of cumin can add a lovely depth. You can also try bay leaves during the simmering process for an aromatic touch. Just remember to remove them before serving!
Add Greens for Extra Nutrition
Want to up the nutrition factor? Toss in a handful of spinach or kale during the last few minutes of cooking. They wilt beautifully and add a pop of color and nutrients without altering the flavor much. It’s a win-win!
Adjust the Consistency
If you prefer a thicker stew, mash some of the peas against the side of the pot with your spoon as they cook. For a thinner stew, simply add a bit more vegetable broth or water until you reach your desired consistency. You can easily customize it to your preference!
Make It Heartier
Feel free to bulk up your stew with additional ingredients like diced potatoes or sweet potatoes for a heartier meal. They’ll add more texture and flavor while keeping it filling and satisfying!
Don’t Rush the Cooking Time
Remember, the longer you let it simmer, the better the flavors meld together! While 60 minutes is ideal, you can let it go longer on low heat if you have time. Just be sure to stir occasionally to prevent sticking.
Store Properly
If you have leftovers (which I doubt will happen because it’s so good!), make sure to let the stew cool completely before storing it in airtight containers. This helps preserve the flavors and prevents any unwanted moisture buildup. You can reheat it over low heat on the stove or in the microwave, adding a splash of broth to bring it back to life!
With these tips in your back pocket, you’re all set to create an amazing batch of High-Protein Split Pea Stew that your family will love! Happy cooking!
Storage & Reheating Instructions
Storing your delicious High-Protein Split Pea Stew properly is essential to keep all those wonderful flavors intact! If you happen to have leftovers (which is rare in my house), here’s how to make sure they stay fresh.
First, let the stew cool down completely before transferring it to airtight containers. This cooling step is super important as it prevents condensation from forming inside the container, which can make your stew watery. I usually portion it out into individual servings; that way, it’s easy to grab for lunch or dinner later!
Stored in the refrigerator, your stew will stay good for up to 4 days. Just be sure to label the containers with the date so you know when it’s time to enjoy it again!
When you’re ready to reheat, there are a couple of options to get it back to that comforting warmth. You can transfer the desired amount to a pot and heat it over low to medium heat on the stove. Stir occasionally and add a splash of vegetable broth or water if it’s a bit thick for your liking. This also helps revive the rich flavors!
If you’re in a hurry, microwaving works just as well! Place the stew in a microwave-safe bowl and cover it with a microwave-safe lid or a damp paper towel to prevent splatters. Heat it in short bursts of 1-2 minutes, stirring in between, until it’s heated through. Just be cautious, as it can get hot quickly!
With these simple storage and reheating tips, you can enjoy your High-Protein Split Pea Stew multiple times without losing any of that amazing taste and texture. Happy eating!
FAQ Section
Can I use dried split peas instead of fresh?
Absolutely! In fact, dried split peas are what you’ll typically use for this recipe. They’re what give the stew its hearty consistency and protein punch. Just make sure to rinse and sort them before cooking. If you happen to have very old split peas, you might need to increase the cooking time because they can take longer to soften. Aim for about 60 minutes of simmering, but check for tenderness as you go. If they’re still firm, let them simmer a bit longer!
How can I add more protein to this stew?
If you’re looking to boost the protein content even further, there are plenty of delicious options! You can toss in some cooked lentils or canned beans—like chickpeas or white beans—during the last few minutes of cooking. They’ll add an extra layer of flavor and texture without overwhelming the stew. You could also consider adding some diced tofu or tempeh, which soak up the flavors beautifully!
What can I serve with High-Protein Split Pea Stew?
This stew is so satisfying on its own, but if you’re looking to round out the meal, here are a few great options! A crusty piece of bread or a warm baguette is perfect for dipping. You could also serve it alongside a fresh green salad to add some crunch and freshness. For a heartier pairing, consider some roasted vegetables or a grain like quinoa or brown rice. They’ll complement the stew nicely and make for a well-rounded meal!
For more delicious recipes, check out my Pinterest page!
High-Protein Split Pea Stew
Equipment
- Large pot
- Stirring Spoon
Ingredients
For the Stew
- 1 cup split peas rinsed and sorted
- 4 cups vegetable broth
- 1 medium onion chopped
- 2 cloves garlic minced
- 2 carrots carrots diced
- 1 teaspoon thyme dried
For Serving
- 1 tablespoon olive oil for drizzling
Instructions
- In a large pot, combine split peas, vegetable broth, onion, garlic, carrots, and thyme.
- Bring to a boil, then reduce heat and simmer for about 60 minutes until peas are tender.
- Serve hot, drizzled with olive oil.