Hearty Legume Stew

Legumes are a great source of protein and fiber, so they’re my go-to ingredients when I’m in the mood for something warm, hearty, and meatless. This is, of course, a recipe that you could easily add your animal protein of choice to, but it’s not essential.

My local Food Lover’s Market’s bakery section stocks a broad variety of artisanal bread and honestly, that’s what inspired this recipe… oh and the chilly Cape Town weather of course. Here’s my Homemade Peri-Peri Sauce recipe that I used in the stew below.

The potatoes thicken naturally thicken the soup as they soften and break down. Depending on how much chicken stock or water you decide to use could easily transform this into a thick stew or thinner soup but if you stick to the below recipe, your meal will result in a thicker, luxurious stew (yum!). You can easily make this recipe using a pressure cooker or instant pot. It’ll cut about 20minutes of cooking time. No matter how youIt’s an easy and inexpensive dish, so enjoy it whole-heartedly!

Hearty Legume Soup

A flavourful stew that's loaded with fiber, nutrients and will most certainly satiate you. It's perfect for those colder nights, meal prep and leftovers!

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Course: Appetizer, Main Course

Cuisine: South African

Keyword: legumes, stew, vegetables

Servings: 6

Author: The Big Tasty Bite

Ingredients

• ¼ cup of olive oil
• 4 white onions finely diced
• 1 ½ tsp cumin powder
• 1 tsp cinnamon powder
• ¼ cup tomato paste
• 1 large tomato diced
• 1 large leek washed thoroughly and sliced
• 1 tbsp sugar
• 1 tbsp peri-peri sauce hot sauce or fresh chilies
• 1 tsp onion powder
• 4 garlic cloves finely chopped
• 1 tbsp fresh ginger finely chopped
• 5 medium potatoes peeled and quartered
• 1 tsp salt adjust to taste
• 5 cups of chicken stock or 2 chicken stock cubes and 5 cups of water
• ½ cup split peas
• ½ cup brown lentils

Instructions

• First, gather all the ingredients needed. Then peel and cut all the vegetables. Specifically the leeks, make sure to wash them properly. Set aside until needed.
• To a large saucepan, add olive oil, diced onions, tomato paste, cumin, and cinnamon together. Bring to medium-high heat. Sauté for about 8-10mins or until onions are translucent and lightly caramelized.
• Add diced tomatoes, leeks, quartered potatoes , sugar, peri-peri sauce, onion powder, garlic, ginger, and salt. Cook for 12-15mins until the ingredients start to caramelized and the potatoes start to soften. Add additional water throughout the process if the mixture becomes too dry. This will also prevent it from burning.
• Add chicken stock, the split peas and legumes and cook on a low and controlled heat for 30-40mins, uncovered. Stir occasionally. Cook until the legumes are soft. Add additional water or chicken stock as needed. Salt to taste before serving
• Serve with a dash of cream, roasted pumpkin seeds, and freshly ground pepper. Don't forget to toast a few slices of bread and load them up with butter.