Slow Cooker Swedish Yellow Pea Stew with Tempeh and Dill

Every serving of this stew packs 27g of plant-based protein from two complementary sources: yellow split peas and tempeh. Together they deliver a complete amino acid profile alongside 13g of fiber, iron, and B vitamins — all for under 400 calories. This is the kind of dinner that quietly does serious nutritional work without feeling like a health assignment.

The flavor here borrows from ärtsoppa, the thick yellow pea soup that Swedes have eaten on Thursday evenings for centuries. Slow-cooked split peas dissolve into a velvety, almost porridge-like base, while cubed tempeh holds its shape and contributes a pleasant chew and faint nuttiness. A backdrop of allspice and thyme keeps things warm without heat, Dijon mustard adds a subtle tang, and a generous handful of fresh dill at the end ties it all to its Scandinavian roots.

For anyone on GLP-1 medication, this stew hits a useful sweet spot. The thick, spoonable texture means a modest bowl feels genuinely filling — you get concentrated nutrition without needing to eat a large volume. And because the slow cooker breaks the split peas down completely over six hours, the legumes are far gentler on digestion than quicker-cooked preparations.

Why This Works on GLP-1

The 27g of protein per serving comes from pairing yellow split peas with tempeh, a fermented soybean product that supplies all essential amino acids on its own. For people taking Mounjaro or similar GLP-1 medications, preserving lean muscle mass during weight loss is one of the most important nutritional priorities. Eating adequate protein at every meal — particularly dinner, when the body enters its longest fasting window — helps protect against the muscle loss that can accompany rapid weight reduction. Plant-based proteins are also typically lower in saturated fat than their animal counterparts, which benefits cardiovascular health.

Each serving provides roughly 13g of dietary fiber, primarily from the split peas. Because the slow cooker fully breaks down the pea structure over six hours, the fiber is significantly easier to digest than it would be from firmer-cooked legumes or raw vegetables. This matters for Wegovy and other GLP-1 users who experience slowed gastric emptying — gentle, well-cooked fiber supports regularity without provoking the bloating or discomfort that harder-textured legumes can cause.

Tempeh brings an additional advantage: as a fermented food, it contains beneficial bacteria that support gut health. The fermentation process also reduces the oligosaccharides that make some legumes difficult to digest. Combined with anti-inflammatory allspice and thyme, this stew supports long-term digestive comfort alongside its protein and fiber benefits.

Ingredients (serves 4)

For the stew:

• 1¼ cups (250g) dried yellow split peas, rinsed and drained
• 8 oz (225g) tempeh (smoked variety preferred), cut into ½-inch cubes
• 1 large leek, white and light green parts only, halved lengthwise and sliced
• 2 medium carrots, peeled and cut into ½-inch dice
• 2 celery stalks, cut into ½-inch dice
• 3 cloves garlic, minced
• 4 cups (960ml) low-sodium vegetable broth
• 1 cup (240ml) water
• 1 tablespoon Dijon mustard
• 1 teaspoon smoked paprika
• ½ teaspoon ground allspice
• ½ teaspoon dried thyme
• 1 bay leaf
• 2 teaspoons olive oil
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper

For finishing:

• 3 tablespoons fresh dill, roughly chopped
• 1 tablespoon apple cider vinegar
• Whole-grain mustard for serving (optional)

Instructions

Prepare the ingredients:

1. Rinse the yellow split peas under cold running water until the water runs clear. Pick out and discard any debris or shriveled peas. There is no need to soak them overnight — the long slow-cooker time handles hydration and cooking in one step.

2. Cut the tempeh into ½-inch cubes. If using smoked tempeh, it can go directly into the slow cooker. For plain tempeh, heat 2 teaspoons of olive oil in a skillet over medium-high heat and sear the cubes for 2 to 3 minutes per side until golden. This step adds a toasted flavor that mimics the smoky depth of the traditional pork version.

3. Halve the leek lengthwise and rinse between the layers to remove any trapped grit, then slice it crosswise into half-moons. Dice the carrots and celery into pieces roughly the same size as the tempeh cubes so everything cooks evenly.

Build the slow cooker:

4. Place the rinsed split peas in the bottom of a 4-quart or larger slow cooker. Layer the leek, carrots, celery, and garlic on top of the peas.

5. Arrange the tempeh cubes over the vegetables. Nestle the bay leaf in the center.

6. In a small bowl, whisk together the vegetable broth, water, Dijon mustard, smoked paprika, allspice, thyme, salt, and pepper. Pour this mixture into the slow cooker. The liquid should cover the ingredients by about an inch — add a splash more water if needed.

7. Cover and cook on LOW for 6 hours. The stew is ready when the split peas have completely dissolved into a thick, creamy base and the carrots are tender when pierced with a fork.

Finish and serve:

8. Remove and discard the bay leaf. Stir in the apple cider vinegar — it brightens the earthy flavors and balances the richness of the peas. Taste and adjust salt as needed.

9. Ladle into bowls and top each serving with a generous pinch of fresh dill. Add a small spoonful of whole-grain mustard on the side if you like — in Sweden, strong mustard is the classic accompaniment to pea soup.

Nutrition per Serving

Estimates based on 1¼ cups dried yellow split peas, 8 oz tempeh, standard vegetables, and low-sodium broth divided into 4 servings.

Practical Notes

Smoked tempeh makes a real difference. If you can find smoked tempeh at your grocery store or health food shop, use it here. It contributes a savory, almost ham-like depth that echoes the traditional smoked pork in Swedish ärtsoppa. If only plain tempeh is available, the skillet-searing step in the instructions compensates well.

This stew thickens as it sits. Yellow split peas continue to absorb liquid after cooking. If your leftovers become very thick overnight, stir in a few tablespoons of broth or water when reheating until you reach your preferred consistency. The flavor actually improves on the second day as the allspice and thyme deepen.

Store and reheat with confidence. Portion the stew into individual containers and refrigerate for up to 5 days or freeze for up to 3 months. Reheat gently on the stove or in the microwave. This makes it a strong candidate for Sunday meal prep — cook once, eat four dinners.

Start with a smaller bowl. GLP-1 medications reduce appetite and slow stomach emptying, so a portion that looks modest may be more filling than you expect. Serve yourself about ¾ cup initially and wait 15 minutes before deciding if you want more. The thick, protein-dense texture is satisfying even in small amounts.

Swap the leek for onion if needed. A medium yellow onion, diced, works perfectly in place of the leek. You can also substitute celery root (celeriac) for the celery stalks to lean further into the Northern European flavor profile — peel it and cut it into the same ½-inch dice.

Frequently Asked Questions

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.