Easy Split Pea Curry (High Protein, Oil-Free)
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.
Servings: 4 servings
Ingredients
- 3 1/2 cups water divided
- 1 medium onion chopped
- 2 teaspoons ground ginger
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground turmeric
- 1 teaspoon 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 1/4 cups dried yellow split peas rinsed and drained
- 1/4 cup canned tomato puree (see notes for options)
- Suggested toppings (see notes below)
Instructions
- 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.
- Add the ginger, coriander, turmeric, cumin, garlic powder, cayenne, salt, (optional) cinnamon, split peas and tomato puree. Cook and stir for 2 minutes longer.
- Stir in the remaining 3 cups water. Bring to a boil and then reduce heat to low. Cook, partially covered, for 45 to 50 minutes until the peas are tender (If you prefer the peas even more tender, cook for 5 minutes longer; add more water, as needed). Season with additional salt to taste.
- Serve with any of the suggested accompaniments or toppings, as desired.
- Serve warm with any of the suggested toppings.
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.
Suggested Toppings:
- Minced onion: yellow, white, green or purple onion
- Fresh herbs: chopped fresh cilantro or fresh mint)
- Crunch: Toasted sesame seeds or sliced almonds
- Plain yogurt (dairy-free): a cooling addition to curry
- Vegetables: diced cucumber or tomato
- Chutneys and pickles: Mango chutney, tamarind chutney, or Indian pickles (achaar)
Nutrition
Serving: 1and 1/4 cups (310 mL) | Calories: 238kcal | Carbohydrates: 44.6g | Protein: 17.1g | Fat: 0.8g | Sodium: 354mg | Fiber: 17.5g | Sugar: 7.4g