Health Recipes
Yellow Split Pea Stew
Ingredients
- 2 onions
- 1 lemon
- 1-2 packages of firm tofu
- 3 cups (720mL) of water
- Olive oil (as needed for sautéing and roasting, about 1/3 cup (80mL)
- 1 28-ounce (795-g) can whole peeled tomatoes
- 1 Tbsp (15g) tomato paste
- 1 pound (455g) potatoes
- 1 cup (195g) yellow split peas
- 2 Tbsp (15g) Persian spice mix (cumin, coriander, ginger powder, turmeric, saffron, and cinnamon)
- 1 Tbsp (7g) turmeric
- 1 tsp (6g) sea salt (or more)
- 1/2 tsp (2g) pepper
Directions
Saute sliced onions in one to two Tbsp (15 to 30mL) of extra virgin olive oil until translucent. Add the spice mix and turmeric and saute for an additional 2 minutes. Add water, tomatoes, tomato paste, split peas, lemon juice, sea salt, and pepper. Simmer for about 30 minutes or until the split peas are cooked.
Dice the potatoes. In a separate bowl, combine two Tbsp (15mL) of extra virgin olive oil, spice mix, sea salt, and pepper, and add the diced potatoes. Toss well, transfer to a cookie sheet, and roast in a 375°F (190°C) oven for about 30 minutes or until done. Repeat with tofu. Mix the tofu and potatoes into the stew and serve over steamed rice.
Nutrition Facts
- Calories: 320
- Total Fat: 13g (Saturated Fat: 2g)
- Cholesterol: 0mg
- Sodium: 590mg
- Total Carbohydrate: 38g (Dietary Fiber 4g, Sugars 7g)
- Protein: 15g