Pea stew with carrots and tomato sauce in black cast iron pot with wooden spoon

Delectably simple pea stew

  • Author: Denise
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x


Delectably simple pea stew with carrots, tomato sauce and cinnamon is the quick and healthy plant-based meal with the smile and clean plate guarantee.



  • 2 medium onions chopped
  • 4 cloves garlic, crushed or finely minced
  • 1 tsp. ground cinnamon
  • 1 tsp. smoked (or regular) paprika
  • ½ tsp ground pepper
  • 2 cups carrots, peeled and sliced (about 4 medium carrots)
  • 2 cups tomato sauce (tomato puree)
  • 2 cups vegetable broth
  • 4 ½ cups frozen peas
  • Juice of 1 lemon (about ½ cup)
  • 1 cup fresh cilantro (coriander)
  • 1 tsp. salt (optional or to taste)


  1. Heat a medium pot over medium heat and then add the onions and saute them for about 5 minutes until they start to soften and brown.
  2. Add the garlic, cinnamon and pepper and stir for another minute until the onions are coated.
  3. Add the carrots, tomato puree and vegetable broth. Bring to a boil, reduce the heat to simmer, cover and cook until the carrots are tender (about 10 minutes).
  4. Add the peas and cook for another 10 minutes until they are heated through.
  5. Add the lemon juice and ½ cup cilantro. Mix everything well and cook for an additional 5 minutes.
  6. Serve with rice, quinoa or another grain of your choice.
  7. Garnish with the remaining cilantro or additional lemon juice or diced jalapenos.


  • Nutritional information does not include rice or quinoa. I used 1 1/2 cups dry quinoa to serve 6. 
  • Be mindful of the cooking time of quinoa, rice or any grain you are serving with your pea stew and plan when to start cooking them so they will be done with the pea stew. The stew can simmer at the end and you can always add additional vegetable broth if you need to thin it out.
  • If you are not a fan of cilantro, flat-leaf (Italian) parsley is another good option. Alternatively, you can add a cup or two of chopped spinach. Add as soon as the frozen peas thaw.
  • Category: Main Course
  • Cuisine: Middle Eastern

Keywords: Pea Stew