PEA COURGETTE STEW WITH FRESH MINT AND GARLIC

PEA COURGETTE STEW WITH FRESH MINT AND GARLIC

Pea Courgette Stew With Fresh Mint And Garlic 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. It is ready in just 20 minutes and made with only a handful of ingredients, which is ideal for quick lunches or elegant starters. It’s also easily customisable and pairs beautifully with crusty bread or a side of grains. This Pea Courgette Stew With Fresh Mint And Garlic showcases the beauty of seasonal vegetables in their purest form.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

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 Courgette Stew With Fresh Mint And Garlic:

• 80 grams | 2.82 ounces | ½ cup green peas
• 30 grams | 1.06 ounces | ¼ cup chopped courgette
• 120 millilitres | 4.06 fluid ounces | ½ cup vegetable stock
• 1 gram | 0.04 ounces | 1 teaspoon fresh mint, chopped
• 8 grams | 0.03 ounces | ¼ teaspoon garlic powder
• 5 grams | 0.02 ounces | salt to taste

FULL NUTRITIONAL INFORMATION

• Calories: 115 kilocalories
• Total Fat: 1.3 grams
• Saturated Fat: 0.2 grams
• Carbohydrates: 20.4 grams
• Fibre: 5.8 grams
• Sugar: 6.2 grams
• Protein: 6.6 grams
• Sodium: 200 milligrams
• Calcium: 46 milligrams
• Iron: 1.3 milligrams
• Potassium: 463 milligrams

PREPARATION

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

• 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.

PREPARATION TIME

5 minutes

COOKING TIME

12 minutes

TIPS

Here are some helpful tips for the preparation of Pea Courgette Stew With Fresh Mint And Garlic:

• Use Fresh Mint: Fresh mint is essential for flavour, so 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 refrigerator 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 Preparation Tip: Double the recipe and portion it into single-serving containers for easy weekday lunches.