Split Pea-Squash Stew with Basil and Serrano

Vegetarian
Gluten Free
Low Fod Map
Health score
24%
Split Pea-Squash Stew with Basil and Serrano
45 min.
4
436kcal

Suggestions


Warm up your kitchen and savor the delightful aromas of our Split Pea-Squash Stew with Basil and Serrano. This vegetarian and gluten-free dish not only caters to various dietary needs but also delivers a taste sensation that will excite your palate. With the rich sweetness of butternut squash, the nutty flavor of yellow split peas, and a zesty kick from fresh serrano chiles, this stew is the perfect meal for a cozy lunch or a satisfying dinner.

What sets this stew apart is the fragrant spiced butter, infused with cumin, ginger, and fresh basil, that elevates the dish to extraordinary heights. As you cook, the warmth of the spices fills the air, creating an inviting atmosphere that will have everyone gathering around the table. Not only is this stew a feast for the taste buds, but it's also a low FODMAP option, making it suitable for those with specific dietary considerations.

In just 45 minutes, you can create a delicious and comforting dish that serves four hearty portions. With approximately 436 calories per serving, this stew is a nutritious, wholesome choice for any meal. Whether you're looking to impress guests or simply want a self-care dish that warms the soul, our Split Pea-Squash Stew with Basil and Serrano is sure to become a cherished recipe in your kitchen.

Ingredients

  • tablespoons butter 
  • pounds butternut squash peeled cut into 1-in. cubes
  • teaspoons cumin seeds 
  • 12 large basil leaves fresh chopped
  • piece ginger grated peeled (2 in.)
  • 0.3 teaspoon ground turmeric 
  • teaspoons salt 
  •  serrano chiles halved seeded thinly sliced
  • teaspoon sugar 
  •  star anise whole
  • cup peas split yellow rinsed for debris

Equipment

  • frying pan
  • pot

Directions

  1. In a large pot, bring split peas, turmeric, and 4 cups water to a boil. Lower heat to a simmer, partially cover, and cook 15 minutes.
  2. Add squash, salt, sugar, and star anise. Bring to a boil, lower heat to a simmer, and cook uncovered, stirring occasionally, until squash is tender, about 15 minutes.
  3. In a small frying pan, melt butter. When melted butter stops foaming on top, turn heat to high, add cumin seeds, and cook, stirring, until browned and fragrant, about 2 minutes.
  4. Add ginger and chiles and cook, stirring constantly, another 2 minutes.
  5. Add basil. Stir to combine and cook until basil is wilted, about 30 seconds.
  6. Serve stew hot, with the spiced butter poured over each serving. Or stir all the spiced butter into the pot of stew before serving.

Nutrition Facts

Calories436kcal
Protein13.09%
Fat35.74%
Carbs51.17%

Properties

Glycemic Index
55.02
Glycemic Load
0.8
Inflammation Score
-10
Nutrition Score
30.166956637217%

Flavonoids

Luteolin
0.12mg
Quercetin
0.48mg

Nutrients percent of daily need

Calories:436.3kcal
21.82%
Fat:18.34g
28.22%
Saturated Fat:10.95g
68.47%
Carbohydrates:59.07g
19.69%
Net Carbohydrates:41.46g
15.08%
Sugar:10.11g
11.24%
Cholesterol:45.15mg
15.05%
Sodium:1316.78mg
57.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.11g
30.22%
Vitamin A:24815.38IU
496.31%
Fiber:17.61g
70.44%
Manganese:1.25mg
62.36%
Vitamin C:50.59mg
61.32%
Folate:198.81µg
49.7%
Vitamin B1:0.6mg
39.96%
Potassium:1349.37mg
38.55%
Magnesium:142.83mg
35.71%
Copper:0.63mg
31.31%
Iron:5.13mg
28.49%
Phosphorus:274.53mg
27.45%
Vitamin E:3.87mg
25.8%
Vitamin B6:0.47mg
23.59%
Vitamin B3:4.32mg
21.61%
Vitamin B5:1.82mg
18.2%
Calcium:163.68mg
16.37%
Vitamin K:16.51µg
15.73%
Zinc:2mg
13.34%
Vitamin B2:0.17mg
10.02%
Selenium:2.3µg
3.29%
Source:My Recipes