Cauliflower & Courgette Stew

Cauliflower Stew with Yellow Spilt Peas and Courgettes

It’s the middle of my International Courgette Week. How’s it going for you?

Today its something a little spicy. I asked a couple of my favourite cookery writers/chefs what is their favourite way of using courgettes. Chef Gurpareet Bains’ favourite is a recipe from his cookbook “Indian Superfood” in the book it is called Chicken “Stew” with Yellow Split Peas and Courgettes.
Thank you to Gurpareet for allowing me to use this recipe.

Here I am replacing the Chicken with Cauliflower and making some small adjustments. You could also try butternut squash as another alternative – cutting it into bitesize chunks.

I like to sprout my lentils , this makes them more easily digestable. To sprout, soak lentils in water overnight in a large glass jar then drain the water off in the morning. Then either transfer to a sprouter or leave in the jar with some muslin or old tights tied to the opening and pop on your draining board at a 45 degree angle (approximate!)
Rinse with water once during the day and again the following day before using – you should see a little tail appear on the lentils/peas

To find out more about sprouting I suggest the Sprouting Handbook


Cauliflower “Stew” with yellow Split Peas and Courgettes

This recipe was adapted from “Indian Superfood” by Gurpareet Bains
Serves 4

210g dried Yellow Split Peas
1 large tomato finely chopped
¾ teaspoon Pink Himalayan Salt
1 teaspoon Turmeric
2 tablespoons fresh ginger (finely chopped or grated)
5 Black cardamom pods, lightly crushed
2 teaspoons of cumin seeds
1 litre of boiling water
1 x medium cauliflower, chopped into small florets
1 large courgette, cut into bitesize pieces

2 tablespoons Coconut Oil
1 teaspoon freshly ground black pepper
1 teaspoon Nigella Seeds *
1 small onion
6 garlic cloves, smashed then finely chopped
2 – 6 green chillies, finely chopped
Handful of fresh Coriander, chopped to garnish

*Nigella seeds are also known as Black Cumin or Black Onion seeds, they are available from most Asian stores or I found mine online.


Place the yellow split peas, tomato, salt, turmeric, fresh ginger, cardamom pods and 1 teaspoon of the cumin seeds into a deep saucepan (preferably glass, stainless steel or Le Creuset type)
Add the water and mix well.
Heat until the water returns to a simmer, then cook, uncovered for 40 minutes.
Stir occasionally and add more water if the mixture becomes too sticky.

Add the courgettes and cauliflower and simmer for a further 10 minutes.

Whilst the lentil mixture is cooking spoon the coconut oil into a frying pan (stainless steel or Green Pan), add the black pepper, nigella seeds and remaining cumin seeds and cook over a medium heat until the seeds start to pop. This should take a few minutes.

Add the onion and fry until just turning golden.

Add the garlic and chillies and cook for a further 2-4 minutes. Remove from the heat.

Once the Yellow Split Peas are cooked, stir in the spice mixture from the frying pan and simmer for a few minutes.

Serve in warm bowls or plates topped with the chopped coriander.

Tip: This makes a great lunch – keep it warm in an insulated Tiffin Box




One Response to “Cauliflower Stew with Yellow Spilt Peas and Courgettes”
  1. Georgi says:

    Fell in love with zucchini again on a recent trip to Bilbao in spain, they steam big hunks of them and couple them with all sorts of things, but one of my fav breakfasts when we were there were pintos of chicken and cranberry on top of zucchini. The zucchini was the star with only a tiny bit of meet and fruit needed to compliment I replicated this in a green dinner I made when we got home and used as a base to put marinated capsicum and cheese and anchovies on and it did not disappoint.

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