Spicy Split Peas with Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spicy Split Peas with Vegetables
105 min.
3
611kcal

Suggestions


Welcome to a culinary adventure that will tantalize your taste buds and nourish your body! Our Spicy Split Peas with Vegetables is not just a meal; it's a celebration of vibrant flavors and wholesome ingredients. Perfectly suited for vegetarians and vegans alike, this dish is gluten-free and dairy-free, making it an excellent choice for anyone looking to enjoy a healthy and satisfying meal.

Imagine the comforting aroma of simmering split peas mingling with the earthy spices of coriander and fenugreek, all while the sweetness of caramelized coconut adds a delightful twist. This recipe is packed with nutritious vegetables like carrots, zucchini, and eggplant, ensuring that every bite is not only delicious but also brimming with essential vitamins and minerals.

Ready in just 105 minutes, this dish serves three and is perfect for lunch, dinner, or any time you crave a hearty main course. With a caloric breakdown that emphasizes healthy carbs, protein, and fats, you can indulge guilt-free. Serve it over a bed of hot cooked rice, and don’t forget to garnish with fresh cilantro for that extra pop of flavor!

Join us in creating this delightful dish that promises to be a hit at your dining table. Whether you're cooking for yourself or entertaining guests, Spicy Split Peas with Vegetables is sure to impress and satisfy!

Ingredients

  • cups water 
  • cup peas dried split yellow
  • tablespoon vegetable oil 
  • tablespoons coconut or shredded flaked
  • teaspoon coriander seeds 
  • 0.5 teaspoon fenugreek leaves 
  •  cinnamon sticks 
  • 0.3 teaspoon salt 
  • 0.1 teaspoon ground pepper red (cayenne)
  • tablespoons vegetable oil 
  • medium carrots diced
  • medium zucchini diced
  • medium onion finely chopped
  • small eggplant diced
  • tablespoons water 
  • tablespoon tamarind pulp 
  • cups rice hot cooked
  • serving cilantro leaves fresh chopped

Equipment

  • frying pan
  • sauce pan
  • mortar and pestle

Directions

  1. Heat 4 cups water and the split peas to boiling in 2-quart saucepan; reduce heat. Cover and simmer 45 minutes.
  2. Heat 1 tablespoon oil in 8-inch skillet over medium heat. Cook coconut, coriander, fenugreek and cinnamon stick, stirring constantly, until coconut is light brown.
  3. Remove from heat; stir in salt and red pepper. Crush coconut mixture with mortar and pestle until finely ground; set aside.
  4. Heat 2 tablespoons oil in 12-inch skillet over medium heat. Cook carrots, zucchini, onion and eggplant in oil, stirring occasionally, until tender.
  5. Stir 2 tablespoons water into tamarind pulp until softened. Stir tamarind mixture, coconut mixture and peas into vegetable mixture. Cook over low heat, stirring occasionally and adding water if necessary until consistency of thick soup, until hot and well blended.
  6. Serve over rice.
  7. Garnish with cilantro.

Nutrition Facts

Calories611kcal
Protein14.81%
Fat23.95%
Carbs61.24%

Properties

Glycemic Index
125.61
Glycemic Load
38.34
Inflammation Score
-10
Nutrition Score
38.445652339769%

Flavonoids

Delphinidin
130.82mg
Luteolin
0.07mg
Isorhamnetin
1.84mg
Kaempferol
0.38mg
Myricetin
0.04mg
Quercetin
8.51mg

Nutrients percent of daily need

Calories:610.91kcal
30.55%
Fat:16.83g
25.89%
Saturated Fat:3.48g
21.72%
Carbohydrates:96.83g
32.28%
Net Carbohydrates:69.95g
25.44%
Sugar:20.72g
23.02%
Cholesterol:0mg
0%
Sodium:280.58mg
12.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.41g
46.82%
Vitamin A:10627.65IU
212.55%
Manganese:2.4mg
119.97%
Fiber:26.88g
107.52%
Folate:268.38µg
67.1%
Vitamin K:54.38µg
51.79%
Potassium:1681.16mg
48.03%
Copper:0.96mg
47.91%
Vitamin B1:0.7mg
46.7%
Vitamin C:34.8mg
42.18%
Phosphorus:417.52mg
41.75%
Magnesium:156.3mg
39.08%
Vitamin B6:0.69mg
34.54%
Iron:4.67mg
25.92%
Vitamin B5:2.49mg
24.94%
Vitamin B3:4.7mg
23.5%
Zinc:3.49mg
23.29%
Vitamin B2:0.39mg
23.03%
Vitamin E:2.3mg
15.36%
Selenium:10.54µg
15.06%
Calcium:140.72mg
14.07%