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
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Food Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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