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Italian Split Pea Stew Recipe with Cauliflower

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

Prep Time
15 mins
Cook Time
1 hr 15 mins
Total Time
1 hr 25 mins
Servings: 4 Servings
Calories: 2557 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 2 teaspoons olive oil
  • 1 yellow onion chopped
  • 1 large stalk celery diced
  • 2 medium carrots diced
  • 2 garlic cloves minced
  • 1 ¼ teaspoons Italian seasoning
  • 1 cup split peas
  • 2 cups vegetable broth
  • 2 ½ cups water
  • 3 cups cauliflower florets
  • ¾ cup canned diced tomatoes no liquid
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ cup minced flat-leaf parsley
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. 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.
  2. Add the garlic and Italian seasoning, and cook for 1 minute.
  3. Stir in the split peas, vegetable broth and water. Bring to a boil, then simmer until the peas are just tender, about 45 minutes.
  4. Stir in the cauliflower and simmer for 15 minutes.
  5. Add the diced tomatoes and cook for 5 minutes.
  6. Season with salt and pepper, and stir in the parsley. Taste and adjust seasoning, if desired. Serve.

Notes

Nutrition Information

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 (14%) Fiber 17.5g (70%) Sugar 10.5g (21%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 2557

% 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.