Pea and Mint Stew with White Sauce

During this "not quite winter, not quite clear" season, I often don't have the energy or the mood to spend too much time in the kitchen.

But I definitely have the mood to eat something delicious and nutritious. Mmm, laziness and hunger are a tough combination.

Anyway, I found myself whipping up a nutritious and rich lunch—a Pea and Mint stew with white sauce—in no time at all.

It's a great combination for when I don't feel like cooking but want to eat something tasty.

This dish is fantastic from a nutritional standpoint for several reasons:

• Excellent caloric level
• Superior protein quality
• Rich in dietary fiber
• Packed with important antioxidants

In short, you've got yourself a top-tier lunch right here.

To the Vegan Toning Challenge

A bit about the Pea and Mint Stew with White Sauce

• The base of the stew is dried peas that I soaked overnight.

You can actually make this stew with any other legume you like, such as: chickpeas, lentils, beans, and more.

• To add color, antioxidants, and a fresh mouthfeel, I used frozen petite peas. You can substitute these with green beans, fava beans, or omit them entirely.
• To give it a unique and stunning flavor, I used yellow mustard seeds which provide a wonderful aroma. Don't have any? You can skip them.
• The refreshing white sauce I added is made using Silken Tofu. Note that this is not regular tofu but a specific type with a texture similar to panna cotta.

Nutritional Values:

One serving of Pea and Mint Stew with White Sauce out of 2, weighing approximately 400g

*Weight estimation varies based on parameters like pea soaking time, freshness, cooking time, room temperature, etc.

• 347 calories
• 23g protein
• 42g carbohydrates
• 9g fat

10 Things you didn't know about peas

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Pea, Mint, and White Sauce Stew

Prep Time 20 minutes

Cook Time 30 minutes

Serving Size 2 servings

Calories 347 kcal

Ingredients

• 1 cup dried green peas 200g
• 1 cup frozen petite peas 120g
• 1 tsp yellow mustard seeds 12g
• 3 garlic cloves, crushed
• 2 tbsp olive oil 20ml
• 1 tsp baking soda
• 340 g Silken Tofu
• 1 handful chopped mint leaves
• 1/2 hot chili pepper optional
• 1 tsp sliced almonds optional

White Sauce

• 1 tsp salt
• juice from half a lemon

Instructions

The night before

1. Soak the dried green peas in water until covered for a night (at least 5 hours).

2. Drain the peas from the soaking water and set aside.

3. Heat the oil in a deep pot.

4. Add the mustard seeds and stir until they are well coated in the oil.

5. Fry over low heat for about 2-3 minutes until the seeds pop (like popcorn).

6. Add the crushed garlic and fry for about a minute (be careful not to burn it).

7. Add the drained dried peas and fry for another 2-3 minutes over low heat while stirring.

8. Add 2 cups of water and a teaspoon of baking soda and bring to a boil.

9. Lower the heat and cook for about half an hour until the peas soften.

10. Add the frozen petite peas, salt, and chopped mint leaves; stir and cook for another 2-3 minutes.

Preparing the white sauce

1. Open the silken tofu package and drain any excess liquid.

2. Transfer to a blender and add the juice from half a lemon.

3. Blend the tofu well and transfer to a bowl.

4. Transfer the ready stew to a serving bowl and top with sliced almonds, chopped mint, a bit of hot chili, and the white sauce.