Green peas stew

A hearty bowl of green pea stew  in a rustic ceramic bowl.

Ingredients

  • 12 tbsp extra virgin olive oil
  • 120 g red onion, minced
  • 2 large garlic cloves, finely chopped
  • 700 g green peas, fresh or frozen
  • 500 g potatoes, peeled and cut into 3–4 cm pieces
  • 3–4 very small baby or small courgettes, cut into 3 cm pieces
  • 130 g carrots, cut into thick slices
  • 3 tsp tomato paste
  • 400 g ripe tomatoes, diced (skin, pulp, and all)
  • 2–3 tbsp fresh dill, finely chopped
  • Sea salt
  • 400 ml hot water or vegetable stock
  • White cheese to serve with (60 g per serving)

How to prepare

  1. Heat the oil:

    In a medium pot, warm 5 tablespoons of olive oil.

  2. Sauté the aromatics:

    Add the onion and garlic and cook over medium heat until soft and translucent.

  3. Add the vegetables:

    Add the potatoes, courgettes, peas and carrots. Increase the heat to medium–high.

  4. Cook briefly:

    Cook for 5 minutes, stirring occasionally.

  5. Add the tomato paste:

    Stir in the tomato paste and cook for 1 minute.

  6. Add the fresh tomato:

    Add the diced fresh tomato and season well with sea salt and pepper. Cook for another 2 minutes.

  7. Add the liquid:

    Pour in the hot water or vegetable stock.

  8. Simmer:

    Cover the pot and let it simmer gently over low heat for 40–50 minutes, or until the vegetables are tender.

  9. Finish with oil and herbs:

    Stir in the remaining olive oil and the fresh dill. Taste and adjust the seasoning if needed.

  10. Reduce the liquid:

    Cook for a further 10 minutes, partially covered, over medium heat until most of the liquid has evaporated and you can mainly see oil.

  11. Rest:

    Allow the dish to rest in the pot for 15 minutes before serving.

  12. Serve:

    Enjoy with a generous piece of feta or another white cheese, and some crusty bread.


About the author

Tonia Kaparelioti
Nutritionist & Wellness Coach

Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.

This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness. 

Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs. 

Tonia graduated in Economics from the University of Athens and began her career in Consumer Engagement. Having always been passionate about health and well-being, she eventually decided to follow her true calling and pursued a Nutrition degree at the University of Greenwich in London, supplementing her knowledge with certifications in NLP and NLP Wellbeing Coaching through INLPTA.

This combination of scientific training and mindset-focused tools enables her to take a holistic approach to health, supporting sustainable behavior change and long-term wellness. 

Today, Tonya is the founder of Believe in Yourself, where she guides individuals toward healthier habits and lifestyle through tailored nutrition and coaching programs. 

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Recipe details

Serves
4
Total time
75 Minutes
Course
Lunch, Dinner
Difficulty
Average

Nutrition facts

Per Serving:
  • 624 calories
  • fat 43g
  • carbohydrates 50g
  • protein 13g
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