Recipe description
June 25, 2026
Field pea stew with mushrooms
A cozy field pea stew boosting fiber and gut-friendly flavor.
High Fiber
Plant Based
Protein Rich
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from field peas and vegetables.
- Plant-forward with legumes, mushrooms, and whole-grain options.
- Balanced protein, fiber, and complex carbohydrates for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pea, split
1
cup
Mushroom
1
cup
Onion
1
piece
garlic
2
cloves
Vegetable broth
3
cups
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add diced onion and minced garlic; sauté until onion is translucent.
3
Stir in mushrooms, cooking until they are browned.
4
Add field peas, vegetable broth, thyme, salt, and black pepper.
5
Bring to a boil, then reduce heat and simmer for 20-25 minutes until the peas are tender.
6
Adjust seasoning to taste and serve hot.
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Nutrition
420 kcal
Calories
20 g
Protein
58 g
Carbohydrates
13 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are field peas and can I substitute other peas?
Field peas are small green legumes; you can substitute dried green peas or split peas, but cooking times may vary.
Is this dish vegan and dairy-free?
Yes, it is plant-based; use vegetable stock to keep it vegan.
How can I make this dish easier to digest?
Soak dried peas overnight, rinse canned peas, use gentle spices, and serve with well-cooked grains; start with small portions if sensitive.
How should I store leftovers and how long do they keep?
Refrigerate in an airtight container for 3–4 days; freeze for 2–3 months; reheat gently.
Can I freeze the stew?
Yes, freeze after cooling; thaw in the fridge and reheat until steaming.
What should I serve with to boost fiber and variety?
Whole grains like quinoa or brown rice, and greens or a side salad.
How long does it take to cook?
About 25–40 minutes of simmering after prep; dried peas may require soaking or longer simmering.
Can I add other vegetables or herbs?
Yes; carrots, celery, spinach, kale, thyme, and rosemary work well.
Are there sodium considerations or tips for flavor?
Use low-sodium stock and taste before adding salt; herbs and spices boost flavor.
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