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curried split peas in a metal bowl with rice

Easy Split Pea Curry {vegan, high protein, Oil-Free}


  • Author: Camilla
  • Prep Time: 5 mins
  • Cook Time: 45 mins
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

A fit and frugal dinner: my easy split pea curry (also known as dal), made in one pot! It is vegan, high in protein, oil-free & gluten-free.


Scale

Ingredients

  • 3 and 1/2 cups (875 mL) water, divided
  • 1 medium onion, chopped
  • 2 teaspoons ground ginger
  • 2 teaspoons ground coriander
  • 1 and 1/2 teaspoons ground turmeric
  • 1 and 1/4 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne (more or less to taste)
  • 1/2 teaspoon fine sea salt (plus more to taste)
  • Optional: 1/4 teaspoon ground cinnamon
  • 1 and 1/4 cups (255 g) dried yellow split peas, rinsed and drained
  • 1/4 cup (60 mL) canned tomato puree (see notes for options)

Suggested Accompaniments: Brown rice, Vegetable Rice, Spiralized vegetable noodles, lime or lemon wedges (for squeezing onto curry

Suggested Toppings: Chopped cilantro or mint leaves, finely chopped red onion

 


Instructions

  1. In a medium, heavy saucepan, combine 1/2 cup (125 mL) of the water with the onion. Bring to a boil over medium high heat; cook and stir for 4 to 5 minutes until softened.
  2. Add the ginger, coriander, turmeric, cumin, garlic powder, cayenne, salt, (optional) cinnamon, split peas and tomato puree. Cook and stir for 2 minutes longer.
  3. Stir in the remaining 3 cups water. Bring to a boil and then reduce heat to low. Cook,  partially covered, for 35 to 40 minutes until the peas are tender (If you prefer the peas even more tender, cook for 5 minutes longer). Season with additional salt to taste.
  4. Serve with any of the suggested accompaniments or toppings, as desired.
  5. Serve warm with any of the suggested accompaniments and/or garnishes.

Notes

Storage: Store any leftover curry in an airtight container in the refrigerator for 3 days or the freezer for up to 6 months.

Tomato Options: An equal amount of marinara sauce can be used in place o the tomato puree, or 1.5 tablespoons tomato paste plus 2.5 additional tablespoons of water.

  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Indian

Nutrition

  • Serving Size: 1 and 1/4 cups (310 mL)
  • Calories: 238
  • Sugar: 7.4 g
  • Sodium: 354 mg
  • Fat: 0.8 g
  • Saturated Fat: 0 g
  • Carbohydrates: 44.6 g
  • Fiber: 17.5 g
  • Protein: 17.1 g
  • Cholesterol: 0 mg

Keywords: oil-free, split peas, yellow split peas, vegan protein, plant protein, clean eating, clean eats, fitness food, easy vegan curry, high protein

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