Hearty Pigeon Pea & Vegetable Stew
A robust and nourishing stew featuring tender pigeon peas and a medley of garden vegetables, simmered in a savory broth with aromatic spices. This dish is a complete meal in a bowl, perfect for a comforting and healthy dinner.
For 5 servings
If not already soaked, quick-soak pigeon peas by boiling them for 5 minutes, then removing from heat and letting them sit covered for 1 hour. Drain and rinse thoroughly.
Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add chopped onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until vegetables begin to soften.
Add minced garlic, ground cumin, ground coriander, and turmeric powder to the pot. Cook for another 1-2 minutes, stirring constantly, until fragrant. Be careful not to burn the garlic.
Stir in the soaked and drained pigeon peas, vegetable broth, undrained diced tomatoes, bay leaf, and dried thyme. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer.
Continue to simmer for 40-50 minutes, or until the pigeon peas are tender. Stir occasionally to prevent sticking and ensure even cooking. If the stew becomes too thick, add a splash more broth or water.
Once the peas are tender, stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach has wilted completely.
Remove the bay leaf. Season the stew generously with salt and freshly ground black pepper to taste. Adjust seasonings as needed.
Ladle the hearty pigeon pea stew into bowls. Garnish with fresh chopped cilantro or parsley, if desired, and serve warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Soaking is Key:** Don't skip soaking the pigeon peas. It significantly reduces cooking time and helps them cook more evenly, resulting in a creamier texture.
- 2**Batch Cooking:** This stew freezes beautifully. Make a double batch and freeze individual portions for quick, healthy meals on busy weeknights.
- 3**Flavor Development:** Allow the stew to rest for 10-15 minutes off the heat before serving. This allows the flavors to meld and deepen, enhancing the overall taste.
- 4**Adjust Consistency:** If you prefer a thicker stew, you can mash a small portion of the cooked peas against the side of the pot. For a thinner consistency, add more vegetable broth.
Adapt it for your goals.
Spicy Kick
Add 1/2 teaspoon of red chili powder or a pinch of cayenne pepper along with the other spices for a warming heat, or a chopped jalapeño with the aromatics.
Root Vegetable BoostRoot Vegetable Boost
Incorporate other root vegetables like diced sweet potato or parsnips along with the carrots for added sweetness and nutritional value.
Smoky FlavorSmoky Flavor
Add 1/2 teaspoon of smoked paprika along with the cumin and coriander, or a dash of liquid smoke for a subtle smoky undertone.
Why this is on our healthy list.
Rich in Fiber
Pigeon peas are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Plant-Based Protein
This stew provides a substantial amount of plant-based protein from the pigeon peas, essential for muscle repair, growth, and overall bodily functions.
Nutrient-Dense
Packed with a variety of vegetables and legumes, this stew offers a wide array of vitamins (A, C, K), minerals (iron, magnesium, potassium), and antioxidants.
Frequently asked questions
Yes, you can! If using canned pigeon peas, drain and rinse them well. Add them during the last 15-20 minutes of simmering, as they are already cooked, to prevent them from becoming mushy.
