Name: Easy Split Pea Curry (High Protein, Oil-Free) Recipe
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Cuisine: Indian
Ingredients: 3 1/2 cups water, divided; 1 medium onion, chopped; 1 1/4 cups dried yellow split peas, rinsed and drained; 1/4 cup canned tomato puree; 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 pepper (adjust to taste); 1/2 teaspoon fine sea salt, plus more to taste; Optional: 1/4 teaspoon ground cinnamon; Chopped fresh cilantro; Plain yogurt or vegan yogurt; Lime wedges; Chopped green chilies

Introduction

This easy split pea curry is a flavorful, high-protein dish that is completely oil-free and perfect for a comforting meal. Made with simple spices and pantry staples, it’s nourishing and straightforward to prepare. Whether you’re a seasoned cook or a beginner, this curry is sure to become a favorite.

A round brass bowl with two main layers of food is shown on a white marbled table with a blue patterned cloth underneath. On the left side of the bowl is a layer of white rice mixed with black and white sesame seeds, giving it a slightly speckled look. On the right side is a thick yellow lentil dish with a soft texture, topped with chopped fresh green herbs and small pieces of purple onion in the center. A silver fork with a blue handle rests in the lentils on the right side of the bowl. photo taken with an iphone --ar 4:5 --v 7

Ingredients

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 pepper, more or less to taste

1/2 teaspoon fine sea salt, plus more to taste

Optional: 1/4 teaspoon ground cinnamon

1 1/4 cups dried yellow split peas, rinsed and drained

1/4 cup canned tomato puree

Suggested toppings (see notes below)

Instructions

Step 1: In a medium, heavy saucepan, combine 1/2 cup (125 mL) of the water with the chopped onion. Bring to a boil over medium-high heat and cook, stirring frequently, for 4 to 5 minutes until the onion softens.

Step 2: Add the ground ginger, coriander, turmeric, cumin, garlic powder, cayenne, salt, optional cinnamon, rinsed split peas, and tomato puree. Stir well and cook for 2 more minutes to bloom the spices.

Step 3: Pour in the remaining 3 cups of water. Bring the mixture to a boil again, then reduce heat to low. Partially cover and simmer for 45 to 50 minutes, or until the peas are tender. If you prefer the peas softer, cook for an additional 5 minutes, adding more water if needed to maintain consistency.

Step 4: Taste and adjust salt as needed. Serve warm topped with your favorite accompaniments or garnishes.

Tips & Variations

Try adding fresh chopped cilantro or a squeeze of lemon juice as a bright topping before serving.

Substitute canned diced tomatoes for tomato puree for a chunkier texture.

If you don’t have yellow split peas, green split peas can be used but may require longer cooking time.

For extra richness, stir in a splash of coconut milk at the end of cooking.

FAQs

Can I make this curry in a slow cooker?

Yes, you can. Combine all ingredients except for the water with the onions sautéed as described, then add enough water to cover the peas. Cook on low for 6 to 8 hours or until the peas are tender.

Is this curry suitable for people with dietary restrictions?

This recipe is naturally vegan, gluten-free, and oil-free, making it suitable for many dietary needs. Always check individual ingredient labels if you have specific allergies.