butternut squash split pea sweet potato stew

This heart-healthy dinner was a winner when I made it last week! I loaded it up with heart-healthy ingredients full of antioxidants, vitamins, minerals and fiber.

Here are some previously-posted alternative ❤️ heart-healthy meals ❤️ for you to consider as well.

Building your own Heart Healthy Soups

Quinoa Salad and Grilled Portabello Mushroom

Light Eggplant Parmesan

To Healthy Eating and a Healthy Heart,

Melissa ❤️

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Heart-Healthy Dinner—Butternut Squash, Split Pea and Sweet Potato Stew

Prep Time 20 mins
Cook Time 6 hrs
Total Time 6 hrs 20 mins
Course Main Course, Soups & Stews
Cuisine All American
Servings 4 servings
Calories 318 kcal


  • Large Pot or Slow Cooker
  • Knife for Paring
  • Knife for Chopping



  • 2 medium sweet potatoes About 12 ounces, peeled and cut into 1/2" pieces.
  • 1 large onion Chopped.
  • 1 cup yellow split peas Or you can use green peas or red lentils.
  • 2 Tbsp large cloves garlic Finely chopped.
  • 1/2 small jalapeño Seeded and thinly sliced.
  • 1-1 1/2 inch piece of fresh ginger Peeled and grated; or use Gourmet Garden Ginger Paste, 1 to 1 conversion.
  • 1 medium butternut squash About 1 3/4 lb. total, peeled, seeded, and cut into 1/2" pieces.
  • 1 Tbsp curry powder
  • 1 tsp ground turmeric
  • kosher salt
  • black pepper
  • 1/2 cup light coconut milk Or almond milk if you don't like coconut.
  • 1 cup fresh cilantro leaves Parsley can be used instead.
  • 4 cups vegetable broth or Better Than Bullion Adds great flavor!



  • In a 5-to-6-quart slow cooker, toss together the sweet potato, onion, split peas, garlic, jalapeño, ginger, butternut squash, curry powder, turmeric, and 1/2 teaspoon each of salt and pepper.
  • Stir in 2 cups of Better than Bouillon vegetable broth and 2 cups of water and cook, covered, until the split peas are tender, about 4 to 5 hours on high or 6 to 7 hours on low. May need additional water and additional time if split peas are not completely done and the stew seems extra thick.
  • Twenty minutes before serving, stir in the coconut milk. Ladle the stew into bowls, then top with cilantro or parsley .
  • Pair with a green salad and whole-grain bread.


Melissa's Modifications: This is a very hearty stew; however, if you wish to add an extra protein of your choice, feel free to add this at the end once the stew is cooked, along with a green salad.
Nutritional Values: Per Serving- 318 Calories; 3.5g Fat;  62g Carbs; 20g Fiber; 0 mg Cholesterol; 13g Protein.


Calories: 318kcal
Tried this recipe?Let us know how it was!

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