Italian Split Pea Stew with Cauliflower

Italian Split Pea Stew with Cauliflower is a gluten free, dairy free, lacto ovo vegetarian, and vegan side dish. This recipe makes 4 servings with 249 calories, 15g of protein, and 3g of fat each. For $1.37 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes approximately 1 hour and 25 minutes. It will be a hit at your Autumn event. If you have italian seasoning, vegetable broth, olive oil, and a few other ingredients on hand, you can make it. 133 people have tried and liked this recipe. It is brought to you by Cookin Canuck. This recipe is typical of Mediterranean cuisine. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is great. Users who liked this recipe also liked Split Pea & Cauliflower Soup, Persian Beef-and-Split-Pea Stew, and Curried Split Pea Soup with Cauliflower.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 70 minutes

 

Ingredients:

2 medium carrots, diced

3 cups cauliflower florets

1 large stalk celery, diced

¼ cup minced flat-leaf parsley

2 garlic cloves, minced

¼ tsp ground pepper

1 ¼ tsp Italian seasoning

2 tsp olive oil

¼ tsp salt

Salt and pepper, to taste

1 cup split peas

¾ cup canned diced tomatoes(no liquid)

2 cups vegetable broth

2 ½ cups water

1 yellow onion, chopped

Equipment:

dutch oven

sauce pan

Cooking instruction summary:

Heat the olive oil in a large saucepan or Dutch oven set over medium heat. Add the onion, celery and carrots, and cook until the onions soften, about 5 minutes.Add the garlic and Italian seasoning, and cook for 1 minute.Stir in the split peas, vegetable broth and water. Bring to a boil, then simmer until the peas are just tender, about 45 minutes.Stir in the cauliflower and simmer for 15 minutes.Add the diced tomatoes and cook for 5 minutes.Season with salt and pepper, and stir in the parsley. Taste and adjust seasoning, if desired. Serve.

 

Step by step:


1. Heat the olive oil in a large saucepan or Dutch oven set over medium heat.

2. Add the onion, celery and carrots, and cook until the onions soften, about 5 minutes.

3. Add the garlic and Italian seasoning, and cook for 1 minute.Stir in the split peas, vegetable broth and water. Bring to a boil, then simmer until the peas are just tender, about 45 minutes.Stir in the cauliflower and simmer for 15 minutes.

4. Add the diced tomatoes and cook for 5 minutes.Season with salt and pepper, and stir in the parsley. Taste and adjust seasoning, if desired.

5. Serve.


Nutrition Information:

Quickview
248k Calories
14g Protein
3g Total Fat
43g Carbs
90% Health Score
Limit These
Calories
248k
12%

Fat
3g
5%

  Saturated Fat
0.49g
3%

Carbohydrates
43g
14%

  Sugar
10g
11%

Cholesterol
0.0mg
0%

Sodium
885mg
38%

Get Enough Of These
Protein
14g
29%

Vitamin A
6050IU
121%

Vitamin K
96µg
92%

Fiber
16g
66%

Vitamin C
50mg
61%

Folate
205µg
51%

Manganese
1mg
50%

Vitamin B1
0.45mg
30%

Potassium
988mg
28%

Copper
0.54mg
27%

Phosphorus
247mg
25%

Magnesium
84mg
21%

Vitamin B6
0.36mg
18%

Iron
3mg
18%

Vitamin B5
1mg
16%

Zinc
1mg
13%

Vitamin B3
2mg
12%

Vitamin B2
0.2mg
12%

Calcium
91mg
9%

Vitamin E
0.96mg
6%

Selenium
1µg
2%

covered percent of daily need
Widget by spoonacular.com

 

Suggested for you

Gingerbread Cake with Cream Cheese Frosting
Cook the Book: Mac and Cheese with Soubise
BB Monday: Brownie Cookies
Green Bean Casserole
Vegan Tomato, Chickpea, and Sweet Potato Soup
Red Wine Marinated Flank Steak #grassfedmoms
Blueberry Lavender Jam Ice Cream
Pork Chops in Orange Sauce
Semisweet Chocolate and Peanut Bars
Stuffed Eggplants in Garlic Sauce
Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

Popular Recipes
Cheesy Shrimp and Grits Banh Mi in a Waffle Cone

Foodie Crush

Roasted Tomato Penne with Goat Cheese

Love and Olive Oil

Honeymoon Pizza

Everyday Home Cook

Pistachio White Chocolate Chip Cookies

Allrecipes

Sweet Potato Latkes

Vegetarian Times