EASY YELLOW SPLIT PEA AND SPINACH DHAL (VEGAN)
Quick to prepare and full of flavour, this Easy Yellow Split Pea and Spinach Dhal is a delicious, healthy, meat-free curry - equally at home served on its own with brown rice, as a nutritious midweek meal, or as part of a larger Indian themed meal at the weekend. 100% plant-based, this recipe is great for vegans, vegetarians and anyone looking to eat less meat but still enjoy great tasting food... Oh and it's gluten free too!
Provided by Eb Gargano
Categories Main Course Side Dish
Time 1h
Number Of Ingredients 15
Steps:
- Place the olive oil and diced onions in a large lidded sauce pan and cook gently, with the lid on for 3-4 minutes, until softened but not browned.
- Add the ginger and garlic and cook for 1 more minute over a low heat, with the lid off.
- Add the chilli flakes, cumin, turmeric, cloves and cinnamon and cook for 2 more minutes - add a splash or two of water if the pan gets dry.
- Add the yellow split peas, vegetable stock and tomato puree, give everything a good stir and then bring to the boil.
- Turn the heat down low and cover with a lid. Simmer for 40-45 minutes until most of the liquid is absorbed and the split peas are done to your liking (see note 1).
- If all the water gets absorbed before the split peas are done to your liking, add a little more water and continue cooking until they are done.
- When the dhal is just cooked, add the spinach on top and stir until all the spinach leaves have just wilted, but still retain some texture. (It will look like way too much spinach to start with, but keep stirring and have faith!)
- Serve with brown or white rice and Cumin Roasted Cauliflower and Butternut Squash. (Or serve whatever you like best with a curry!)
Nutrition Facts : Calories 285 kcal, Carbohydrate 47 g, Protein 17 g, Fat 5 g, SaturatedFat 1 g, Sodium 793 mg, Fiber 18 g, Sugar 8 g, ServingSize 1 serving
CHICKPEAS WITH BABY SPINACH
This is mostly a pantry dish, very quick to put together. You can serve it on its own, with couscous or pasta, or over a thick slice of toasted bread rubbed with garlic.
Provided by Martha Rose Shulman
Categories dinner, easy, quick, weekday, main course
Time 30m
Yield Serves three
Number Of Ingredients 11
Steps:
- Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
- Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Nutrition Facts : @context http, Calories 306, UnsaturatedFat 7 grams, Carbohydrate 43 grams, Fat 10 grams, Fiber 12 grams, Protein 15 grams, SaturatedFat 1 gram, Sodium 764 milligrams, Sugar 9 grams
CURRIED YELLOW SPLIT PEA SOUP WITH SPINACH
I've been fascinated with yellow split peas lately. I found this in my 365 Low Fat Recipes cookbook. This would freeze well.
Provided by dicentra
Categories Lentil
Time 55m
Yield 6-8 serving(s)
Number Of Ingredients 12
Steps:
- In a large soup pot, heat oil over medium heat. Add onion and garlic and cook until soft, 3-5 minutes.
- Add ginger, cumin, curry powder, turmeric, coriander and cayenne. Cook, stirring, 1 minute to toast the spices.
- Add yellow split peas and 8 cups of water. Bring to a boil over high heat.
- Reduce heat to medium-low, cover and simmer until split peas are soft, about 45 minutes.
- Add spinach and salt. Cook until spinach wilts, about 1-2 minutes. Soup will thicken upon standing. Add additional water to thin.
Nutrition Facts : Calories 252.7, Fat 2.4, SaturatedFat 0.3, Sodium 211.2, Carbohydrate 43, Fiber 17.5, Sugar 6.5, Protein 16.8
YELLOW SPLIT-PEA SOUP WITH LEMON
This recipe was posted in our local newspaper. Adding the spinach and lemon to the soup provided another special taste and flavor. As usual, pea soup is always better the following day.
Provided by William Uncle Bill
Categories Stocks
Time 1h55m
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- In a large cooking pot, heat olive oil on medium-high heat.
- Add onion and cook uncovered for 5 minutes, stirring often, until onion is softened and starting to brown.
- Reduce heat to medium and add carrots, celery, garlic, yellow split peas, chicken broth and cook uncovered for about 5 minutes, stirring occasionally until carrots start to soften.
- Add bay leaf and bring to boil.
- Reduce heat to medium low, and simmer for about 1 1/2 hours or until peas are soft but not mushy.
- Discard bay leaf.
- Add spinach, heat and stir for about 1 to 2 minutes or until spinach is wilted.
- Add lemon juice and black pepper and stir well.
- Adjust seasonings to taste.
- Refrigerate any unused portions.
TODDLER RECIPE: MILD SPLIT PEA & SPINACH DHAL
Make this delicious dhal for your toddler and introduce them to mild curry flavours. With yellow split peas, spinach and cashews, it's tasty and healthy
Provided by Caroline Hire - Food writer
Yield Makes 5 toddler portions
Number Of Ingredients 11
Steps:
- Soak the yellow split peas in a bowl of water for 20 mins. Rinse thoroughly in a few changes of water.
- Heat the oil in a large heavy-based saucepan. Cook the onion for 5-10 mins, stirring from time to time until softened and starting to caramelise. Add the garlic and spices and cook for a further 1-2 mins allowing the aromas to release.
- Pulse the cashews in a food processor into fine pieces - make sure you do this well so that there is no risk of choking. Add the split peas and cashews to the pan, then pour in enough water to cover it by a few cms. Crumble in the veg stock cube. Bring to the boil, then simmer for 1hr or until the split peas are tender, stirring from time to time. If they start to look a little dry, add in more water as needed during the cooking. Stir through the frozen chopped spinach and once the dhal is hot throughout, serve with a dollop of yogurt on top, pitta or brown rice.
Nutrition Facts : Calories 213 calories, Fat 8 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 11 grams protein, Sodium 0.16 milligram of sodium
WEANING RECIPE: SPINACH, SWEET POTATO & YELLOW SPLIT PEA PURéE
Make this weaning purée with sweet potato, spinach and split peas before transitioning baby to solids. It has a bit of texture and the option of subtle spice
Provided by Caroline Hire - Food writer
Time 50m
Yield Makes about 500g
Number Of Ingredients 6
Steps:
- Heat the oven to 200C/180C fan/gas 6. Put the potato on a baking tray and roast in the oven for around 45 mins or until a knife easily inserts into the flesh.
- Meanwhile, heat the butter in a saucepan, add the garam masala, if using, and cook for 1 min. Stir in the spinach and cook for 1-2 mins until wilted. Remove from the saucepan. Add the split peas to the pan, then pour in enough water to cover.
- Bring to the boil, cook for 10 mins, then turn down the heat and simmer for another 20-30 mins until tender.
- Drain, then transfer to a food processor along with the spinach and yogurt. Once the potato is cooked. Cut in half and scoop out the flesh. Add to the food processor. Pulse to combine. Serve one portion and divide the rest between small containers and freeze.
Nutrition Facts : Calories 39 calories, Fat 0.5 grams fat, SaturatedFat 0.2 grams saturated fat, Carbohydrate 6 grams carbohydrates, Sugar 1 grams sugar, Fiber 1 grams fiber, Protein 2 grams protein, Sodium 0.03 milligram of sodium
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