Ingredients
- For the Soffritto & Base:
- Extra Virgin Olive Oil: 3 tablespoons (Choose a good quality one for flavor)
- Yellow Onion: 1 large, finely chopped (About 1.5 cups)
- Carrots: 2 medium, peeled and diced (About 1 cup)
- Celery Stalks: 2 medium, diced (About 1 cup)
- Garlic: 4-5 cloves, minced (Adjust to your preference)
- The Stars of the Stew:
- Green Split Peas: 1 ½ cups (300g), rinsed thoroughly and picked over for any debris
- Cauliflower: 1 medium head (about 1.5 lbs / 680g), cut into small, bite-sized florets
- Flavor Enhancers & Liquids:
- Vegetable Broth: 6-8 cups (low sodium preferred, adjust for desired consistency)
- Diced Tomatoes: 1 can (14.5 oz / 410g), undrained (Fire-roasted adds a nice smoky depth)
- Dried Italian Seasoning: 2 teaspoons (Or a mix of dried oregano, basil, thyme, rosemary)
- Bay Leaves: 2
- Red Pepper Flakes: ¼ – ½ teaspoon (optional, for a touch of warmth)
- Salt: 1 ½ teaspoons (or to taste, kosher salt preferred)
- Freshly Ground Black Pepper: ½ teaspoon (or to taste)
- Optional for Garnish & Extra Flavor:
- Fresh Parsley: ¼ cup, chopped (for garnish)
- Parmesan Cheese Rind: 1 small piece (to simmer with the stew for umami – remove before serving if not vegetarian/vegan)
- Nutritional Yeast: 1-2 tablespoons (for a cheesy, umami flavor if keeping vegan)
- Lemon Juice: 1-2 teaspoons, freshly squeezed (to brighten flavors at the end)
- Crusty Bread: For serving
Instructions
- Prepare the Soffritto (Aromatic Base):
- In a large, heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat.
- Once the oil is shimmering, add the chopped onion, diced carrots, and diced celery. Sauté for 8-10 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent. This slow sauté, known as a “soffritto” in Italian cooking, is crucial for developing a deep, sweet flavor base. Do not rush this step.
- Add the minced garlic and red pepper flakes (if using) to the pot. Cook for another 1-2 minutes, stirring constantly, until the garlic is fragrant. Be careful not to burn the garlic, as it can become bitter.
- Incorporate Peas and Seasonings:
- Add the rinsed green split peas to the pot. Stir well to coat them with the aromatic vegetables and oil. Cook for 1-2 minutes, stirring, to lightly toast the peas.
- Stir in the dried Italian seasoning, salt, and freshly ground black pepper. If you’re using a Parmesan rind for extra umami, add it now.
- Add Liquids and Simmer:
- Pour in the diced tomatoes (undrained) and 6 cups of the vegetable broth. Add the bay leaves.
- Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer gently.
- Simmer for 45-60 minutes, stirring occasionally (every 15-20 minutes) to prevent the peas from sticking to the bottom of the pot. The peas should be starting to break down and become tender. The exact simmering time can vary depending on the age and type of split peas.
- Introduce the Cauliflower:
- After the initial simmer, stir the stew. If it looks too thick, add another 1-2 cups of vegetable broth to reach your desired consistency. Remember, the stew will continue to thicken as it cools.
- Add the cauliflower florets to the pot. Stir gently to submerge them in the stew.
- Cover the pot again and continue to simmer for another 20-30 minutes, or until the cauliflower is tender and the split peas are completely soft and creamy. The cauliflower should be fork-tender but not mushy.
- Final Touches and Adjustments:
- Once the cauliflower is tender and the stew has reached your desired consistency, remove the pot from the heat.
- Remove and discard the bay leaves and the Parmesan rind (if used).
- Stir in the optional nutritional yeast (if using for a vegan cheesy flavor) and fresh lemon juice (to brighten the flavors).
- Taste the stew and adjust seasonings as needed. You might want to add a bit more salt, pepper, or even a pinch more Italian seasoning.
- Rest and Serve:
- Let the stew rest for 5-10 minutes before serving. This allows the flavors to meld further and the stew to thicken slightly more.
- Ladle into bowls, garnish with fresh chopped parsley, and serve hot with a side of crusty bread for dipping. A drizzle of good quality extra virgin olive oil on top before serving is also a wonderful Italian touch.
Nutrition
- Serving Size: One Normal Portion
- Calories: 300-380