One Pot Pea Stew Recipe
Bursting with flavor and lovely aromas, this hearty stew of green peas with carrots, onions, and sweet peppers is perfect for vegans or anyone who enjoys a tasty meat-free meal. Pair it with a slice of gluten-free bread.
Equipment
Ingredients
- 3 cans Peas 290g each, drained or with liquid, adjust for saltiness
- 200 g Carrots peeled and sliced
- 150 g Onion chopped
- 150 g Red pepper chopped
- 3 tbsp Rice bran oil
- 3 cloves garlic sliced
- 2 Buckwheat flour
- 2 tbsp Tomato paste
- 1 tbsp Sweet red paprika
- 1 tsp Salt sea or pink, to taste
- ½ tsp Black pepper
- ½ tsp Dry thyme
- 800 ml Vegetable stock or water
- Dill fresh, chopped, for garnish
Instructions
- Peel and chop all vegetables.
- In a cast-iron pot or deep saucepan, heat the rice bran oil over medium heat.
- Add the chopped onion, carrots, pepper, and garlic. Sauté for 10–15 minutes, stirring occasionally, until softened and lightly golden.
- Stir in the tomato paste and cook for 1 minute.
- Add the buckwheat flour and stir well to coat the vegetables.
- Sprinkle in the paprika, thyme, salt, and pepper.
- Gradually pour in the vegetable stock while stirring constantly to dissolve the flour.
- Add the canned peas. Stir to combine.
- Lower the heat and simmer for 20–25 minutes, stirring occasionally.
- Remove from heat and finish with freshly chopped dill.
Notes
This stew thickens more as it sits; add water or stock to loosen when reheating.
Perfect with gluten-free flatbread, potatoes, or steamed rice.
Dill adds freshness, don’t skip it if you can!
For a low-FODMAP version, replace onion and garlic with leek greens and garlic-infused oil.
YourDani x x
Nutrition
Calories: 350kcalCarbohydrates: 50gProtein: 15gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gSodium: 1489mgPotassium: 963mgFiber: 17gSugar: 22gVitamin A: 11870IUVitamin C: 150mgCalcium: 95mgIron: 4mg
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