Vegan 'Sancocho' [Recipe + Video] Vegetables and Roots Stew
User Reviews
5
Vegan 'Sancocho' [Recipe + Video] Vegetables and Roots Stew
Description
The recipe for Vegan 'Sancocho' incorporates yellow split peas cooked until very soft in vegetable broth flavored with crushed garlic and oregano. Once the peas are tender, an assortment of root vegetables—cassava, yautia, auyama (kabocha squash), plantain, yam, and optional corn—are added and simmered until fully cooked. Dried porcini mushrooms contribute umami and complexity.
The stew has a rich texture from the split peas thickening the broth while the root vegetables provide substance and gentle sweetness. It is seasoned with salt and freshly cracked black pepper, then brightened with chopped cilantro and parsley stirred in just before serving. Optional agrio de naranja may be served alongside to add a citrusy tang.
This dish serves well as a hearty vegan main, particularly suitable for colder days or whenever a nourishing vegetable stew is desired. It is traditionally enjoyed in regions where roots are staple ingredients, offering a variety of flavors and textures in one pot. The recipe notes recommend using a large pot to accommodate the volume.
Ingredients
- ¼ cup olive oil
- 3 garlic crushed, cloves
- 1 teaspoon oregano (dry leaves) or ½ teaspoon of powdered orégano
- 1 cup yellow split peas
- 1 quart vegetable broth [1 liter] or homemade vegetable broth recipe
- 1 cup dried mushrooms about 2 oz [57 g]) of dry porcini (see notes
- ¼ pound cassava cassava) [0.24 kg], peeled and cut into small pieces
- ¼ pound yautia (malanga) [0.24 kg] (optional)
- ¼ pound auyama (kabocha squash) [0.24 kg]
- 1 plantain (green, unripe) cut into ½" slices
- ¼ pound yam yam, read more) [0.24 kg] (optional, also called ñame
- 1 corn cob cut into ½" slices (optional)
- 1 bunch cilantro and parsley, chopped
- 1½ teaspoon salt (or more, to taste),
- ½ teaspoon black pepper freshly-cracked, or ground) (or more, to taste
- agrio de naranja to serve (optional)
Instructions
1. Sauteing vegetables
- Heat the olive oil over medium heat. Add the garlic, orégano, and split peas. Cook and stir for a few seconds.
2. Simmering
- Add 1 qt [1lt] of vegetable broth plus 1 qt [1lt] of water. Cover and lower temperature. Simmer until the split peas are very soft. Add more water to maintain the same level and stir when it becomes necessary.
3. Cooking roots
- When the split peas are cooked through, add the dry mushrooms, cassava, malanga, plantain, pumpkin, yam, and corn. Simmer covered over medium heat until all the vegetables and roots are cooked through.
4. Seasoning
- Chop the cilantro and parsley and add to the pot.Season with salt and pepper to taste.
5. Serving
- Remove from the heat and serve.Find serving suggestions above the recipe.
Notes
- Use a 6 quart or larger pot to ensure ample space for all ingredients and simmering.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 344 kcal
% Daily Value*
| Calories | 344kcal | 17% |
| Carbohydrates | 57g | 19% |
| Protein | 11g | 22% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 1229mg | 51% |
| Potassium | 930mg | 20% |
| Fiber | 12g | 48% |
| Sugar | 10g | 20% |
| Vitamin A | 1036IU | 21% |
| Vitamin C | 16mg | 18% |
| Calcium | 45mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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