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

Introduction

This easy split pea curry is a flavorful and protein-packed dish that’s completely oil-free. With warming spices and tender yellow split peas, it makes a comforting meal that’s simple to prepare and perfect for any day of the week.

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

1. Step 1: In a medium, heavy saucepan, combine 1/2 cup of the water with the chopped onion. Bring to a boil over medium-high heat, then cook and stir for 4 to 5 minutes until the onion is softened.
2. Step 2: Add the ground ginger, coriander, turmeric, cumin, garlic powder, cayenne, salt, optional cinnamon, rinsed split peas, and tomato puree to the saucepan. Cook and stir for 2 minutes to allow the spices to bloom.
3. Step 3: Stir in the remaining 3 cups of water. Bring the mixture back to a boil, then reduce the heat to low. Cover partially and simmer for 45 to 50 minutes, or until the peas are tender. For softer peas, cook 5 minutes longer, adding extra water if needed.
4. Step 4: Taste and season with additional salt if desired. Serve warm with your choice of suggested toppings or accompaniments.

Tips & Variations

• For a creamier texture, blend part of the curry after cooking or stir in a splash of coconut milk before serving.
• If you don’t have tomato puree, you can substitute with crushed canned tomatoes or fresh blended tomatoes for a fresher taste.
• Add chopped fresh cilantro or a squeeze of lemon juice on top to brighten the flavors before serving.
• Adjust the cayenne pepper according to your heat preference or omit it for a milder curry.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water if the curry has thickened. This dish also freezes well for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use green split peas instead of yellow?

Yes, green split peas can be used as a substitute. They may take a bit longer to cook and have a slightly earthier flavor, but the curry will still be delicious.

Is this recipe suitable for a low-fat diet?

Absolutely. This curry is oil-free and relies on the natural moisture from the ingredients along with spices for flavor, making it perfect for low-fat diets.

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

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★★★★★

4.5 from 99 reviews

This Easy Split Pea Curry is a hearty, high-protein, and oil-free vegan dish that’s simple to make and packed with warming spices. Made with yellow split peas and a blend of aromatic spices such as turmeric, cumin, and coriander, this curry is both flavorful and nutritious. Perfect as a comforting meal served with your favorite toppings or sides.

• Author: Maya
• Prep Time: 10 minutes
• Cook Time: 50 minutes
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Stovetop
• Cuisine: Indian
• Diet: Vegan

Ingredients

Scale 1x2x3x

Main 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 (Optional)

• Chopped fresh cilantro
• Squeeze of fresh lemon or lime juice
• Chopped green chilies
• Plain yogurt or vegan yogurt
• Toasted nuts or seeds

Instructions

1. Sauté Onion: 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, then cook and stir for 4 to 5 minutes until the onion is softened and translucent.
2. Add Spices and Ingredients: Add the ground ginger, coriander, turmeric, cumin, garlic powder, cayenne pepper, salt, and optional ground cinnamon to the saucepan. Stir in the rinsed yellow split peas and tomato puree. Cook and stir for an additional 2 minutes to allow the spices to release their aroma.
3. Simmer the Curry: Pour in the remaining 3 cups of water and bring the mixture back to a boil. Reduce the heat to low and partially cover the saucepan. Let it simmer gently for 45 to 50 minutes, or until the split peas are tender. If you prefer a softer texture, cook for an additional 5 minutes, adding more water as needed to maintain desired consistency.
4. Season and Serve: Taste the curry and adjust the salt if needed. Serve warm with your choice of suggested toppings or accompaniments, such as fresh cilantro, a squeeze of lemon juice, or yogurt.

Notes

• You can substitute tomato puree with canned crushed tomatoes or tomato sauce if preferred.
• If you want a creamier texture, blend a portion of the cooked curry or add a dollop of yogurt.
• For added protein, serve with steamed rice or flatbreads.
• This recipe is oil-free, making it a heart-healthy option.
• Adding more cayenne pepper will increase the heat level of the curry.

Keywords: split pea curry, oil-free curry, vegan curry, high protein curry, easy split pea recipe, Indian split pea curry, healthy vegan dinner