PEA AND COURGETTE STEW WITH MINT

PEA AND COURGETTE STEW WITH MINT

Pea and courgette stew with mint is a refreshing and light plant-based dish that bursts with the natural sweetness of green peas, tender courgette and a bright finish of fresh mint. This stew is perfect for spring and summer months when lighter meals are preferred. It’s simple, low in calories and rich in fibre, making it a nourishing choice for those seeking a healthy and satisfying option. The mint adds a unique herbal note that lifts the entire dish, while garlic powder gives it a subtle depth of flavour. Ready in just 20 minutes and made with only a handful of ingredients, this recipe is ideal for quick lunches or elegant starters. It’s also easily customisable and pairs beautifully with crusty bread or a side of grains. Both comforting and uplifting, this stew showcases the beauty of seasonal vegetables in their purest form.

RECIPE CATEGORY

Lunch

SERVING SIZE

1 serving

CUISINE

British

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Spring

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, Vegan, High Fibre, Quick & Easy, Low/ No Sugar, Kid Friendly, Wheat / Gluten-Free

DISH TYPE

Soup / Stew

INGREDIENTS

These steps are followed for the preparation of Pea And Courgette Stew With Mint:

• ½ cup green peas (fresh or frozen)

• ¼ cup chopped courgette

• ½ cup vegetable stock

• 1 tsp fresh mint, chopped

• ¼ tsp garlic powder

• Salt to taste

FULL NUTRITIONAL INFORMATION

• Calories: 68.5 kcal

• Fat: 0.5 g

• Saturated Fat: 0.1 g

• Carbohydrate: 12.3 g

• Sugar: 5 g

• Sodium: 510.8 mg

• Fiber: 4.7 g

• Protein: 4.5 g

• Calcium: 32.2 mg

• Iron: 1.5 mg

• Potassium: 281.4 mg

PREPARATION

There are the following ingredients for Pea And Courgette Stew With Mint:

• Prepare The Vegetables: Chop the courgette into small cubes and finely chop the fresh mint.

• Heat The Stock: In a small saucepan, bring the vegetable stock to a gentle simmer over medium heat.

• Add Peas And Courgette: Stir in the green peas and chopped courgette.

• Season The Stew: Sprinkle in garlic powder and salt to taste, stirring gently to combine.

• Simmer Gently: Let the stew simmer uncovered for 10 to 12 minutes until the vegetables are tender but not mushy.

• Add Fresh Mint: Stir in chopped mint during the final minute of cooking to preserve its fresh aroma.

• Taste And Adjust: Check seasoning and adjust salt if necessary.

• Serve Warm: Ladle into a bowl and garnish with extra mint if desired.

PREP TIME

5 minutes

COOKING TIME

12 minutes

TIPS

• Use Fresh Mint: Fresh mint is essential for flavour; dried mint won’t provide the same freshness.

• Don’t Overcook Peas: Keep them vibrant green by cooking just until tender.

• Frozen Peas: If using frozen peas, no need to thaw and add them directly to the broth.

• Chop Courgette: Smaller pieces ensure even cooking and a pleasant texture.

• Layer Flavour: For extra depth, add a splash of lemon juice or a pinch of ground black pepper at the end.

VARIATIONS

• Add Grains: Stir in 2 tablespoons of cooked quinoa or pearl barley for a more filling meal.

• Make It Creamy: Blend half of the stew for a creamy base while keeping some texture.

• Boost Protein: Add silken tofu cubes or a handful of cooked white beans.

• Add Leafy Greens: Stir in baby spinach or shredded kale during the final minutes.

• Flavour Twist: Replace garlic powder with a dash of onion powder or a touch of cumin for a warming flavour profile.

PREPPING AND STORAGE

• Refrigeration: Store the cooled stew in an airtight container in the fridge for up to 3 days.

• Freezing: This stew freezes well. Pour into freezer-safe containers, leaving a little room for expansion, and freeze for up to 2 months.

• Reheating: Reheat gently on the hob over medium heat, adding a splash of stock or water to refresh the texture.

• Meal Prep Tip: Double the recipe and portion it into single-serving containers for easy weekday lunches.