Easy,delicious,packed with nutrients and flavor.This stew will help keep your healthy calories intake in check whilst warming you up during those nights.
Low in fats ,high in protein,fiber and iron,pigeon peas are ideal for vegans,vegetarians or anyone seeking an alternative and cheap source of proteins.
This stew can be enjoyed with a side of choice be it rice,chapati or naan.This can also be enjoyed by vegans and vegetarians on its own as nutritionally it’s a whole package in one bowl.
Butternut has a sweet nutty flavor similar to pumpkin stemming from the fact that they are both from the same family.
Low in fats as well,butternut comes loaded with potassium which as we all know is good for bone development,Vitamin B6;essential for boosting our immune systems while aiding in the functioning of the nervous system.
All this brought together to makes makes this an ideal post workout meal, I fixed myself a bowl after my afternoon workout and I left me feeling full,fresh,light and energized.
One can choose from already cooked pigeon peas sold frozen in supermarkets or as me, choose to go through the whole process of soaking the peas overnight before boiling them in my pressure cooker.
Pigeon peas have earthy sweet flavors that I love to hate.Most of the time I am cooking them or any other legume,I usually load them up with veggies.This adds depth in flavor making sure every spoon-full is sweet,fresh and nutritionally supreme.
Tomatoes onions and sweet bell peppers are the base flavors for my stew.Tomatoes are in season there really is nothing like too much tomatoes so be generous with your tomatoes.The more tomatoes in your stew the deeper the color and flavor.
Coconut milk has been a life saver when it comes to cooking pulses.It adds unmatched richness and creaminess to the stew.
Fresh coriander and garlic were my fresh aromatics and never miss out on these two whenever I am cooking my pulses.
I usually have the ginger and garlic minced together but I had run out of ginger and was too lazy to go out and get some.Feel free to include it in your recipe.
Chop up your veggies including your butternut into equal bite size pieces.This ensures for quick and even cooking.
I also included a few spices in cumin,coriander and chili powder.Opt out on the Chilli if you ain’t a chili head or kids are in the equation.
Cumin and coriander warms up the stew making it more lively and flavorsome.
I started off by frying my onions,garlic and coriander stems till fragrant and translucent.
Add in the butternut alongside the spices frying until the spices have released their oils and aroma.
Once the spices have cooked,mix in the sweet bell peppers.
Pour in your coconut milk deglazing the pan of all the spicy goodness stuck to the bottom of the pan.
That’s flavor there.
Mix in the pigeon peas
Bring this to a quick boil then a slow simmer for around 20 minutes or more you like your butternut cooked till mushy.
- 4 cups pigeon peas
- 2 tablespoons cooking oil
- 2cups coconut milk
- 2 red onions
- 4 tomatoes
- 1 medium butternut
- 1 red bell pepper
- 1 green bell pepper
- 2 garlic cloves
- 1 bunch coriander leaves
- 2 teaspoons cumin
- 1/4 teaspoon Chilli powder
- 1 teaspoon coriander
- Soak 2 cups pigeon peas for 12 hours or overnight in water.(skip to 3 if using boiled pigeon peas)
- Drain and wash clean your legion peas before boiling them in a pressure cooker.4 whistles are enough to cook them just right for stewing.
- Chop up your onions,tomatoes and sweet bell peppers.Mince your garlic and separate your coriander leaves from the stalks.Chop up the stalks alongside your onions.Also cube your butternut into equal bite size pieces.
- Heat up the cooking oil in a pan and fry your onions,coriander stems and garlic until fragrant and translucent.
- Add in the butternut alongside the spices and cook until the spices cook releasing oils and delicious aromas.
- Deglaze the pan with the coconut milk and add in the pigeon peas.Bring this to a quick boil then a slow simmer of about 20 minutes or more depending on how mushy you want your peas and butternut.
- Turn off the heat.Garnish with chopped coriander and serve hot with a side of choice or enjoy it as a main.Its that good.
I had planned on using sweet potatoes but settled for the butternut and it didn’t disappoint.I shall try the sweet potato version and as always share in the goodness with you lovely people.