Indian Split Peas with Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Indian Split Peas with Vegetables
30 min.
4
289kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with this delightful recipe for Indian Split Peas with Vegetables. Perfectly suited for those seeking a vegetarian, vegan, gluten-free, and dairy-free meal, this dish is not only wholesome but also incredibly satisfying. In just 30 minutes, you can whip up a colorful and nutritious main course that serves four, making it an ideal choice for family dinners or meal prep for the week ahead.

The star of this dish is the yellow split peas, which are packed with protein and fiber, ensuring you stay full and energized. Combined with the tender cauliflower and sweet peas, this recipe offers a delightful medley of textures and flavors. The warm spices of cumin and turmeric infuse the dish with an aromatic essence that transports you straight to the heart of India.

Whether you're looking for a quick lunch or a comforting dinner, this Indian Split Peas with Vegetables recipe is sure to impress. It's a fantastic way to incorporate more plant-based meals into your diet without sacrificing taste or satisfaction. So gather your ingredients, and let’s embark on a culinary adventure that celebrates health, flavor, and the joy of cooking!

Ingredients

  • teaspoons vegetable oil 
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon turmeric 
  •  pepper flakes seeded finely chopped
  • pound cauliflower florets 
  • cups peas split yellow cooked
  • 0.3 cup vegetable stock (from 32-oz carton)
  • cups black beans sweet frozen thawed rinsed drained

Equipment

    Directions

    1. Heat oil in 10-inch sillet over medium-high heat. Cook cumin, turmeric and chilies in oil 2 minutes, stirring occasionally.
    2. Stir in cauliflowerets and broth. Cook and cover 3 to 4 minutes or until cauliflowerets are tender.
    3. Stir in remaining ingredients. Cook about 5 minutes, stirring occasionally, until hot.

    Nutrition Facts

    Calories289kcal
    Protein24.41%
    Fat10.66%
    Carbs64.93%

    Properties

    Glycemic Index
    48.5
    Glycemic Load
    9.8
    Inflammation Score
    -9
    Nutrition Score
    24.990434750267%

    Flavonoids

    Apigenin
    0.03mg
    Luteolin
    0.1mg
    Kaempferol
    0.41mg
    Quercetin
    0.61mg

    Nutrients percent of daily need

    Calories:288.51kcal
    14.43%
    Fat:3.58g
    5.51%
    Saturated Fat:0.68g
    4.25%
    Carbohydrates:49.07g
    16.36%
    Net Carbohydrates:30.79g
    11.2%
    Sugar:6.33g
    7.04%
    Cholesterol:0mg
    0%
    Sodium:98.08mg
    4.26%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:18.45g
    36.89%
    Vitamin C:87.43mg
    105.98%
    Fiber:18.27g
    73.1%
    Folate:261.73µg
    65.43%
    Manganese:1.01mg
    50.29%
    Vitamin B1:0.47mg
    31.38%
    Potassium:1079.2mg
    30.83%
    Magnesium:118.82mg
    29.71%
    Vitamin K:29.79µg
    28.38%
    Phosphorus:278.57mg
    27.86%
    Iron:4mg
    22.2%
    Copper:0.43mg
    21.66%
    Vitamin B6:0.43mg
    21.61%
    Vitamin B5:1.59mg
    15.93%
    Zinc:2.33mg
    15.5%
    Vitamin B2:0.19mg
    11.42%
    Vitamin B3:2.18mg
    10.9%
    Calcium:67.59mg
    6.76%
    Vitamin A:260.68IU
    5.21%
    Selenium:2.43µg
    3.47%
    Vitamin E:0.47mg
    3.14%