Green peas stew

• 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)

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.

Nutrition Benefits of key ingredients

Peas

Peas are a nutritious food source, containing vitamins, minerals, fibre and protein. They offer a range of benefits that can support overall well‑being.

• Digestive health: The fibre in peas can help promote regular bowel movements and may help prevent constipation while supporting the growth of beneficial gut bacteria.

• Blood sugar control: Fibre can slow the absorption of carbohydrates. This is why peas have a low Glycaemic Index (GI).

• Vitamin K: Can help the body use calcium effectively.

• Vitamin C: An antioxidant that supports the immune system and is needed to produce collagen.

• Folate (vitamin B9): Can help support DNA synthesis.

• B vitamins (thiamin, niacin): Can help the body convert food into energy.

• Vitamin A (provitamin A): Can help support the immune function and may contribute to healthy vision.

• Lutein and zeaxanthin: These carotenoids can help protect eye health by filtering harmful blue light.

• Polyphenols (such as coumestrol): Plant compounds that may help support a healthy body.

Carrots

Carrots are one of the most popular root vegetables, primarily known for their high content of beta‑carotene, which the body converts into vitamin A.

• Antioxidant protection: Carrots also contain the carotenoids lutein and zeaxanthin. These compounds can help protect against harmful blue light.

• Potassium: Carrots contain potassium, a mineral that may balance out the negative effects of sodium.

• Fibre and cholesterol: The high fibre content in carrots (both soluble and insoluble). This fibre may also promotes healthy bowel function, prevents constipation and acts as a prebiotic to feed beneficial gut bacteria.

• Other carotenoids: Red carrots, specifically, often contain lycopene, another antioxidant.

• Vitamin C: Carrots are a source of vitamin C, which may support for collagen production (needed for healthy skin) and help support the immune system.

• Skin protection: Beta‑carotene not only converts to vitamin A, which helps maintain healthy skin.

• Vitamin K: Carrots provide vitamin K, which can help the body use calcium effectively.