Red Pepper, Lentil, and Split Pea stew is a hearty entrée rich in plant-based protein, iron, potassium, fiber, magnesium, B vitamins, and it’s also easy-to-digest. Make-ahead friendly and nutrient-dense, this soup satisfies, makes things easier in the kitchen, and nourishes the body too. Enjoy for your next dinner or even as a healthy lunch!
You’re about to meet one of my very favorite dinner dishes, dear friends! I know it’s the week before Valentine’s Day, but I can’t wait to share this recipe with you. It is really just so creamy, hearty, and comforting at night.
Red Pepper, Lentil, and Split Pea Stew features red lentils, yellow split peas, fire-roasted diced tomatoes, a mixture of wild and brown rice, organic sweet potato purée and just a wee bit of red pepper flakes to turn up the heat a bit!
If your stomach is sensitive to spices, don’t worry—so is mine. However, I can report that this will not upset your stomach since I’ve kept the spice factor low-medium by only using just a bit of red pepper chili flakes (which actually have a sweet aftertaste I love!).
The sweet potato purée makes it smooth and creamy, and really compliments the natural nuttiness and sweetness in red lentils, split peas, and the rice blend I used by Lundberg.
Wild and brown rice add depth, nuttiness, and large amounts of nutrients including magnesium, iron, potassium, B vitamins, fiber, and amino acids. Lentils are also one of the most antioxidant rich foods you can consume, specifically red lentils which are thought to be one of the most nutritious legumes of all varieties. When you give your body the good stuff, it not only feels wonderful but also achieves a balance to prevent cravings for junk foods.
I like to add more vegetables alongside this dinner dish, and even like to serve it with a large mixed salad.
Red Pepper, Lentil, and Split Pea Stew will keep up to five days in your fridge, so feel free to reheat and eat for lunches and dinners all week long. I make it in my slow-cooker or Instant Pot to make things easy, and I cook mine with a piece of kombu and a bay leaf to assist with the digestion of the grains and legumes.
This stew will fill you up, provide energy, and is a great warming dish during these cold winter months!
- 1/2 cup red lentils
- 1/2 cup of wild rice
- 1/2 cup of wild/ brown rice blend (see below for recommendations)
- 1/2 cup yellow (or green) split peas
- 1 can of diced, fire-roasted tomatoes
- 1 can of organic sweet potato purée (or a small - medium sweet potato either puréed or choppd into 1 inch cubes)
- 2 stalks celery, finely diced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 tablespoon red pepper flakes
- 1/2 teaspoon black pepper
- 1/2 cup sliced or diced carrots (about 1 medium carrot)
- 1 tsp. onion powder or onion flakes
- 1 bay leaf
- 4 cups water
- 1 tablespoon coconut aminos, tamari, or miso (to increase flavor and add nutrients)
- Optional but recommended: 1 (2 inch) piece of kombu seaweed ( *to assist with digestion- http://amzn.to/1KcegAc )
- Add all the ingredients to a slow-cooker or the InstantPot in the order listed. (Be sure the piece of kombu is inserted down inside the other ingredients.)
- Give them all a good stir, making sure they're mixed up well.
- Cook on low for 8 hours if using the slow cooker or on high 4 hours. If using the Instant Pot, cook at least 17 minutes and do a natural release.
- Remove the bay leaf and/or kombu after cooking, then discard.
- Remove and serve the stew, or portion out and store leftovers.
- Serve one cup with your choice vegetables or a salad for more greens, a baked potato, or just enjoy it as is for a light meal.
- Season as desired such as with parsley, more red pepper, black pepper, or even a bit of mustard like I like to do!:)
- Lundberg Wild Blend - http://fave.co/20pvewO
- Lundberg Jubliee Blend - http://fave.co/1V3Tvqo
- *If you use miso as a flavoring option and to add nutrients, I would add it in at the last minute before serving versus cooking with it. Miso has natural probiotics and should not be highly heated.
Did you know?
Lentils and split peas are some of the best sources of plant-based protein, iron, and fiber. They are also easier to digest than larger beans, and make soups and stews extremely creamy! Mung beans are another similar bean that would be lovely in this recipe, along with chickpeas, split chickpeas, or even aduki beans which are similar in nutrition and benefits. My favorite brand of lentils and split peas is Bob’s Red Mill. Give them a try and experience the energizing benefits of legumes today! You can also see why I named legumes as one of my top 10 Powerful Foods for a Healthy Heart here.