Italian Split Pea Stew Recipe with Cauliflower
User Reviews
4.5
16 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr 10 mins
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Total Time
1 hr 25 mins
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Servings
4 Servings
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Calories
2557 kcal
-
Course
Main Course
-
Cuisine
Italian
Italian Split Pea Stew Recipe with Cauliflower
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Italian Split Pea Stew with Cauliflower…This hearty, healthy vegan stew is packed with vegetables, and is a great source of protein and fiber. 258 calories and 5 Weight Watchers SmartPoints
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Ingredients
- 2 teaspoons olive oil
- 1 yellow onion chopped
- 1 celery diced, large stalk
- 2 carrot diced, medium
- 2 garlic minced, cloves
- 1 ¼ teaspoons Italian seasoning
- 1 cup split peas
- 2 cups vegetable broth
- 2 ½ cups water
- 3 cups cauliflower florets
- ¾ cup diced tomatoes no liquid, canned
- ¼ teaspoon salt
- ¼ teaspoon black pepper ground
- ¼ cup parsley flat-leaf, minced
- salt to taste
- black pepper to taste
Instructions
- 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.
Notes
Nutrition Information
Show Details
Serving
1.5Cups
Calories
255.7kcal
(13%)
Carbohydrates
44.9g
(15%)
Protein
15.7g
(31%)
Fat
3g
(5%)
Saturated Fat
0.3g
(2%)
Sodium
582.1mg
(24%)
Potassium
476.5mg
(10%)
Fiber
17.5g
(70%)
Sugar
10.5g
(21%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 2557 kcal
% Daily Value*
| Serving | 1.5Cups | |
| Calories | 255.7kcal | 13% |
| Carbohydrates | 44.9g | 15% |
| Protein | 15.7g | 31% |
| Fat | 3g | 5% |
| Saturated Fat | 0.3g | 2% |
| Sodium | 582.1mg | 24% |
| Potassium | 476.5mg | 10% |
| Fiber | 17.5g | 70% |
| Sugar | 10.5g | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
16 reviews
Excellent
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