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Yellow Split Pea Stew

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Make it a Meal

Add these dishes to make a full meal:

Sweet Squash Corn Muffins

Warm Winter Walnut Salad

Pear Crisp

Wine Pairings

Preparation facts

Yield: 7 servings

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 Tbs (15g) tomato paste

1 lb (455g) potatoes

1 cup (195g) yellow split peas

2 Tbs (15g) Persian spice mix (cumin, coriander, ginger powder, turmeric, saffron, and cinnamon)

1 Tbs (7g) turmeric

1 tsp (6g) or more salt (sea salt if on a corn-free diet*)

1/2 tsp (2g) pepper

Directions

Sauté sliced onions in one to two Tbsp (15 to 30mL) of oil until translucent. Add the spice mix and turmeric and sauté for an additional 2 minutes. Add water, tomatoes, tomato paste, split peas, lemon juice, 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 oil, spice mix, salt, and pepper, and add the diced potatoes. Toss well, transfer to a baking tray, 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.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Recipe by Omid Roustaei

Nutrition facts

Serving Size 1 serving
Calories 297
Calories from Fat 87 (29%)
% Daily Value*
16%Total Fat 10g
7%Saturated Fat 1.4g
Polyunsaturated Fat 2.8g
Monounsaturated Fat 5.4g
0%Cholesterol 0mg
15%Sodium 367mg
27%Potassium 949mg
14%Total Carbohydrate 41g
39%Dietary Fiber 9.7g
Sugars 5g
Sugar Alcohols 0g
28%Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.