My friend Reza makes a great Persian lentil stew with either green or red lentils, potato and carrots. Potatoes are a bit too heavy for me and can mimic gluten in my system so I wanted to try it with sweet potato, and I thought that I'd change it up by using split peas instead. Even though both are healthy legumes and great for vegans, comparatively, 100g of split peas are more nutritious, containing higher levels of minerals, vitamins and proteins than lentils. Although Reza was sceptic through the whole cooking process, he actually said this version turned out better than his original one, so it was a win all around!
This dish is a great winter warmer, filling but light at the same time, and delicious. 100g of split peas will contain half of your daily protein. Full of soluble fiber, the peas help bind up cholesterol containing bile and move it out the body, helping lower cholesterol. Splits peas help stabilise your blood sugar levels, whilst providing a steady supply of energy making it a healthy choice for diabetics. They contain high levels of B vitamins and virtually no fat.
The tomato paste, curry and turmeric turns this dish into a flavoursome spice inspired dish, but the sweet potatoes and carrots help mellow out the spice making it slightly sweet at the same time. This recipe is very easy to make and the ingredients are easy to find, the result is definitely one to keep in the cookbooks.
The tomato paste, curry and turmeric turns this dish into a flavoursome spice inspired dish, but the sweet potatoes and carrots help mellow out the spice making it slightly sweet at the same time. This recipe is very easy to make and the ingredients are easy to find, the result is definitely one to keep in the cookbooks.
Vegan Persian Split Pea Stew
2 cups split peas (soak for 2 hrs)
3 med carrots
2 small sweet potato
1 yellow onion
4 cups hot water
1 tub (140g) tomato paste
1 TBS curry powder
1 TBS turmeric powder
1 tsp Himalayan pink salt
1 tsp minced garlic
1 tsp minced ginger
4 TBS olive oil
1. In a large pot, heat up the oil
2. Dice the onions, add into the pot and sauté with the garlic, ginger, salt, turmeric and curry powder for about 8 -10 mins until slightly brown and softened. You may need to add extra oil as you to make sure it doesn't burn
3. Drain the split peas, add into the pot
4. Stir in the tomato paste and then add the hot water
5. Cut the sweet potato into big 1 inch chunks and also the cut the carrots into quarters. You don't want them to be so small they go mushy and it's nice to have chunky vegetables in the stew. Add into the pot, bring to boil
6. Turn the heat to med and cook for 45 mins. Make sure you stir about every 5 mins to make sure it doesn't stick. At the end 10 mins you can turn the heat to low to let simmer
7. The peas should be soft but still have texture to them by the end. Turn the heat off and let it sit for 30 mins to thicken up and infuse all the flavours
8. Serve with rice or quinoa or on toast, or have it as a main dish with some salad!
* I used a mix of yellow and greens split peas but you can use just the one. I like having the different colours
* The stew will thinking up, if you want more of a soup stew, then just add another cup of water to the pot. Depending on the size of the vegetables, it make require a bit more water
2. Dice the onions, add into the pot and sauté with the garlic, ginger, salt, turmeric and curry powder for about 8 -10 mins until slightly brown and softened. You may need to add extra oil as you to make sure it doesn't burn
3. Drain the split peas, add into the pot
4. Stir in the tomato paste and then add the hot water
5. Cut the sweet potato into big 1 inch chunks and also the cut the carrots into quarters. You don't want them to be so small they go mushy and it's nice to have chunky vegetables in the stew. Add into the pot, bring to boil
6. Turn the heat to med and cook for 45 mins. Make sure you stir about every 5 mins to make sure it doesn't stick. At the end 10 mins you can turn the heat to low to let simmer
7. The peas should be soft but still have texture to them by the end. Turn the heat off and let it sit for 30 mins to thicken up and infuse all the flavours
8. Serve with rice or quinoa or on toast, or have it as a main dish with some salad!
* I used a mix of yellow and greens split peas but you can use just the one. I like having the different colours
* The stew will thinking up, if you want more of a soup stew, then just add another cup of water to the pot. Depending on the size of the vegetables, it make require a bit more water
