Crock Pot Coconut-Cauliflower Stew

Prep Notes

Slow cooker recipes are GREAT for winter! Try this super simple stew. 



8 servings



  • 2 ½ cups dried split peas, rinsed well and drained

  • 1 medium onion, chopped

  • 1 medium head cauliflower, cut into florets

  • 1 medium bunch carrots, chopped into large pieces

  • 1 cup sun-dried tomatoes, rehydrated in hot water for at least 5 minutes (see directions below)

  • 1 tablespoon each dried parsley and oregano

  • 4 cups homemade or boxed low-sodium vegetable or chicken broth

  • 2 cups filtered water

  • 1 can full-fat coconut milk

  • fresh lemon juice (optional), for topping

  • chopped scallions and pumpkin seeds (optional), for topping

  • cooked brown or white rice (optional), for serving with the stew



1. Rinse and drain the split peas and add to a medium or large crockpot.

2. Add the onions, cauliflower, carrots, tomatoes, and dried herbs to the pot.

3. Rehydrate the sun-dried tomatoes by placing them in a small bowl and pouring hot water over them. After about five minutes, carefully drain and discard the hot water. Place the re-hydrated tomatoes in the crockpot with the other ingredients.

4. Pour the broth and water over the ingredients. Don’t worry if all the vegetables aren’t covered, they will break down during the cooking time.

5. Place the lid on the crockpot and cook on low for 6-8 hours.

6. Once the time is up, pour in the can of coconut milk and use a large spatula to stir everything together, gently breaking up the cauliflower.

7. If you want a thicker texture to the stew, use a hand immersion blender until the stew has the texture you like.

8. Serve the stew hot, topped with chopped scallions and pumpkin seeds, if desired. For added intensity of flavor, I also recommend squeezing a bit of fresh lemon over the top of the stew.

9. The stew is also great served with cooked white or brown rice.

The coconut milk is the essential final ingredient and transforms the peas and veggies into a creamy, delicious meal, seen here served with cooked rice and topped with the scallions and pumpkin seeds.





By Carrie Forrest, MBA/MPH