Easy Split Pea Curry (High Protein, Oil-Free)

The aromas from the kitchen mean one thing: comfort food is on the way! If you’re looking for a hearty and nutritious dish, you need to try this Easy Split Pea Curry (High Protein, Oil-Free). With a satisfying creaminess and a kick from spices like turmeric and ginger, this dish not only supports muscle repair with its high protein content but also delivers 16 grams of fiber per serving. Plus, every spoonful feels like a warm hug, perfect for chilly evenings!

Print

Why This Easy Split Pea Curry (High Protein, Oil-Free) Never Fails

Finding recipes that balance flavor and nutrition can feel like hunting for a needle in a haystack, but let me assure you this Easy Split Pea Curry is the gold star of the bunch. It’s a simple dish that’s not only packed with protein but is also completely oil-free, making it a fantastic choice for anyone watching their fat intake. Plus, it comes together in just under an hour, proving that healthy eating doesn’t have to be a chore. Let’s dive into what makes this dish a winner!

The Essentials

• 3 1/2 cups water, divided
• 1 medium onion, chopped
• 2 teaspoons ground ginger
• 2 teaspoons ground coriander
• 1 1/2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1/4 teaspoon cayenne
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon ground cinnamon (optional)
• 1 1/4 cups dried yellow split peas, rinsed and drained
• 1/4 cup canned tomato puree

Step-by-Step Method

1. In a medium, heavy saucepan, combine 1/2 cup of the water with the onion. Bring to a boil over medium-high heat and cook for 4 to 5 minutes until softened. Tip: Stir occasionally to prevent sticking and ensure even cooking.
2. Add the ginger, coriander, turmeric, cumin, garlic powder, cayenne, salt, and cinnamon. Cook and stir for 2 minutes to awaken those lovely spices.
3. Stir in the split peas and tomato puree, mixing well. Expert Note: The acidity of the tomato puree helps balance out the earthiness of the split peas.
4. Pour in the remaining 3 cups of water, bringing the mixture to a boil. Once boiling, reduce heat to low.
5. Cook, partially covered, for 45 to 50 minutes until the peas are tender. Tip: Check occasionally and add more water if it becomes too thick.
6. Once the peas are tender, season with salt to taste. Serve warm, garnished with fresh herbs or a squeeze of lemon for an extra flavor kick.

Nutrition Breakdown

This dish serves about 6, delivering nutritious goodness in every bowl. Here’s a glance at the numbers per serving: approximately 180 calories, 10 grams of protein, 30 grams of carbs, 1.5 grams of fat, and a whopping 16 grams of fiber. It’s a splendid choice for keeping your tummy happy and keeping digestion on track. Eating well has never been easier or tastier!

Perfect Pairings

To truly elevate your Easy Split Pea Curry experience, serve it with a side of steamed basmati rice or warm naan. If you want a little crunch, a simple side salad with fresh cucumbers and a tangy yogurt dressing brightens the meal beautifully. This dish is perfect for cozy dinners or a quick, nourishing lunch—enjoy it any time you need a warm and filling meal!

How to Store It Right

For leftovers, this curry stores well in the fridge for up to 5 days. Allow it to cool completely before transferring it to an airtight container. If you want to keep it longer, consider freezing it in portions for up to 3 months. When ready to enjoy again, simply reheat on the stove over low heat, adding a splash of water if it thickens too much. Freshness Tip: Consider adding a sprinkle of fresh herbs just before serving to rejuvenate the flavors!

Expert Tips

• Use fresh spices: If possible, buy whole spices and grind them just before use for maximum flavor.
• Adjust thickness: If you prefer a creamier texture, blend a portion of the curry before serving.
• Serve with toppings: Fresh cilantro, a dollop of yogurt, or a squeeze of lime can bring a fresh zing to each bowl.
• Taste before serving: Don’t forget to adjust the seasoning at the end; the perfect balance makes all the difference!
• Cooking time control: If you’re using a pressure cooker, you can make this dish in just 15 minutes!

Flavor Experiments

• Autumn Twist: Add 1 cup of diced sweet potatoes for a seasonal flavor, enhancing sweetness and texture.
• Gourmet Style: Stir in a coconut milk can during cooking for a rich, creamier base with that lovely tropical flair.
• Playful Kick: For a fun spin, sprinkle in some crumbled feta cheese or serve with a side of kimchi for an unexpected twist!

Learn from My Mistakes

1. Mistake: Overcooking the split peas. Fix: Start checking for tenderness at the 40-minute mark; every brand can cook differently.
2. Mistake: Forgetting to season until the end. Fix: Layer flavors as you go; small adjustments create a powerful impact.
3. Mistake: Having a bland curry. Fix: Don’t shy away from spices; they are your best friends here—add more if you’re brave!
4. Mistake: Using low-quality tomatoes. Fix: For depth, opt for a good-quality tomato puree; it makes all the difference.
5. Mistake: Not letting leftovers cool before refrigerating. Fix: Allow them to cool to room temperature for food safety and to maintain the texture.

What to Do with Leftovers

• Curried Split Pea Soup: Blend leftover curry with additional stock for a delicious soup encounter—just add a bit more water to achieve your desired consistency.
• Savory Stuffed Peppers: Use the curry as a filling for bell peppers, bake until tender and serve with a dollop of yogurt.
• Pasta Toss: Mix with whole-grain pasta, add peas, and a sprinkle of cheese for a hearty and satisfying lunch.

Curious Cooks Ask

Can I use green split peas instead of yellow? Absolutely! They will alter the color and slightly the taste, but green split peas work just as well in this recipe.

How can I make this curry spicier? Add more cayenne or include fresh minced chilies during cooking for added warmth.

Can I make this dish ahead of time? Yes, it’s perfect for meal prep; the flavors only get better if stored overnight!

Is this curry suitable for kids? Yes, it’s mild and packed with nutrients, making it a healthy and family-friendly option.