This Hearty Indian Split Pea Stew is loaded with vitamins, antioxidants, lean protein and fiber. The split pea and lentil combination is satisfying without being too heavy. I always leave the skin on squash and potatoes for added nutrients and that extra hit of fiber. Expect this dish to be as feisty as it is colorful!
Hearty Indian Split Pea Stew
This meal is loaded with vitamins, antioxidants, lean protein and fiber. The split pea and lentil combination is satisfying without being too heavy.
Ingredients
- 1 1/2 cups dried brown rice
- 1 1/2 tablespoons canola oil
- 1 large onion , chopped
- 3 stalks celery , chopped with leaves
- 2 cloves garlic , minced
- 2 teaspoons mustard seeds
- 1 1/2 teaspoons turmeric
- 1 teaspoon ground coriander
- 1/4 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 2 tablespoons water
- 2 zucchini squash , diced
- 1 sweet potato , diced
- 1 potato , diced
- 1 cup chopped carrots
- 1 can diced tomatoes , no salt added
- 1 cup dry yellow split peas
- 1/2 cup dry brown lentils
- 4 cups light veggie broth (or 2 cups veggie broth, diluted with 2 cups water)
- 1 1/2 tablespoons honey
- 1 tablespoon lemon juice
- 3 cups fresh spinach leaves
- 1 1/2 cups fresh cilantro
Instructions
- Prepare brown rice according to package directions and set aside.
- Heat oil over medium heat in large pan or wok. Sauté garlic, onion, and celery until garlic turns light golden brown, about 3 to 5 minutes.
- Add spices and 2 tablespoons of water. Stir for an additional 1 minute.
- Add remaining ingredients up to and including veggie broth. Bring to boil. Reduce heat, cover, and simmer until peas and lentils have split open, about 1 to 1 1/2 hours, stirring occasionally.
- Remove from heat and stir in remaining ingredients.
- Serve over brown rice.