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Vegan 'Sancocho' [Recipe + Video] Vegetables and Roots Stew
For the vegans and vegetarians who still love their sancocho (root stew) I've created a simple vegan 'sancocho' recipe that is hearty and filling.
Prep Time
30 mins
Cook Time
1 hr
Total Time
2 hrs 30 mins
Servings: 6 servings
Calories: 344 kcal
Course:
Lunch , Dinner
Cuisine:
Vegan
Ingredients
- ¼ cup olive oil
- 3 garlic cloves crushed
- 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 dry mushrooms (about 2 oz [57 g]) of dry porcini (see notes)
- ¼ pound yuca (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 ñame (yam, read more) [0.24 kg] (optional)
- 1 corn cob cut into ½" slices (optional)
- 1 bunch cilantro and parsley, chopped
- 1½ teaspoon salt (or more, to taste),
- ½ teaspoon 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.
Cup of Yum
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
- You need a 6 qt pot or bigger.
Nutrition Information
Calories
344kcal
(17%)
Carbohydrates
57g
(19%)
Protein
11g
(22%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
1229mg
(51%)
Potassium
930mg
(27%)
Fiber
12g
(48%)
Sugar
10g
(20%)
Vitamin A
1036IU
(21%)
Vitamin C
16mg
(18%)
Calcium
45mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 344
% 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.