Potato stew with peas

Potato and Pea Stew: a simple and healthy recipe

Preparation time: 15 minutes
Cooking time: 50 minutes
Total time: 1 hour and 5 minutes
Number of servings: 4

Welcome to the heart of a classic recipe that combines simplicity and flavor: potato and pea stew. This dish is not only an excellent choice for lunch or dinner but also a dietary option, full of nutrients, that will delight all family members. This recipe blends textures and flavors and is perfect for days when we seek a comforting yet healthy meal.

A bit of history

Vegetable stew, especially with potatoes, is a recipe that has stood the test of time. It has been cooked in various forms in many corners of the world, appreciated for its versatility. Potatoes, as a staple ingredient, provide consistency and are an excellent source of carbohydrates, while peas add a touch of sweetness and vibrant color. This combination is perfect for creating a tasty and nourishing dish.

Essential ingredients

To make a delicious potato and pea stew, you need the following ingredients:

- 3 medium-sized potatoes
- 2 onions
- 1 can of peas (800 g)
- 1 carrot
- 1 tablespoon of olive oil
- A bunch of fresh parsley
- Salt and pepper, to taste
- Aromatic spices (oregano, rosemary, sweet paprika)
- 1 can of tomatoes in juice

Ingredient tips

- Potatoes: Choose "starchy" potatoes, as they will break down more easily and enrich the stew with a creamy texture.
- Peas: If using fresh peas, make sure they are well cleaned. Frozen peas are an excellent alternative, retaining their nutrients.
- Onion: Yellow onion is ideal for this recipe, but you can also experiment with red onion for a more pronounced sweetness.
- Spices: Don’t be afraid to experiment! You can add other herbs, such as basil or tarragon, to customize the flavor.

Step-by-step preparation

1. Preparing the ingredients: Start by finely chopping the onion and placing it in a pot. Make sure the onion is cut evenly for uniform browning. Meanwhile, peel the potatoes and cut them into cubes. Chop the carrot finely, and drain the peas well from the can.

2. Sautéing the vegetables: Add the potato cubes and chopped carrot to the onion in the pot. These vegetables will form the base of the stew. Add a tablespoon of olive oil and gently stir to coat the vegetables with oil.

3. Boiling the vegetables: Add enough water to cover the vegetables well and place the pot over medium heat. Cover with a lid and let it boil for about 40 minutes. This process will allow the vegetables to soften and release their flavors.

4. Seasoning: At the end of the 40 minutes, add salt, pepper, oregano, rosemary, and a little sweet paprika. Mix well and let it boil for another 10 minutes so the flavors can blend.

5. Finishing the dish: When the vegetables are almost done, add the canned tomatoes, stirring gently to incorporate them. Let it simmer for another 10 minutes.

6. Serving: When the stew is ready, turn off the heat and sprinkle the finely chopped parsley on top. Cover with a lid to keep the rich flavors.

Serving suggestions

Potato and pea stew is delicious served with a slice of fresh bread or a crisp green salad. You can also add a spoonful of sour cream or Greek yogurt for an extra creaminess.

Possible variations

- Add protein: You can turn this vegetarian recipe into a meat dish by adding diced chicken or beef, which can be sautéed with the onion.
- Vegetable alternatives: Instead of peas, you can use green beans or zucchini, depending on your preferences.
- Spicy stew: Add a few slices of chili pepper or chili flakes for a touch of heat.

Frequently asked questions

1. Can I use other vegetables? Yes, this recipe is very versatile. You can try carrots, celery, or zucchini.

2. How can I store the stew? Potato and pea stew keeps well in the fridge in an airtight container for 3-4 days. You can reheat it in the microwave or on the stove.

3. Is this recipe vegan? Yes, all ingredients are plant-based, making this stew suitable for a vegan diet.

Nutritional benefits

This stew is rich in vitamins and minerals. Potatoes provide complex carbohydrates, while peas are an excellent source of plant protein and fiber. Carrots contribute vitamin A, and parsley offers antioxidants and essential vitamins.

Calories

A serving of potato and pea stew (approximately 250 g) contains about 180 calories, making it a healthy choice for any meal.

Enjoy this potato and pea stew recipe, which is not only easy to prepare but will also bring a touch of warmth and comfort on colder days. Experiment with the ingredients and customize the recipe to suit your tastes!