Curried Split Peas Over Rice

April 8, 2015

My best friend is a runner and she's constantly looking for recipes that are high in protein for muscle repair. I don't know anything about running or what protein can do but I take her word for it. Here is a recipe that is high in protein but unfortunately it's also a little high in calories. I guess that if you're a runner it doesn't matter much, but if you're not, then make the necessary adjustments during the day by cutting back in calories or upping your calorie burn through increased exercise.

Curried Split Peas Over Rice

GTLF: Meatless Main Dishes P. 19

Serves 4, working time 20 min., total time 50 min.

1 C long grain rice

3/4 tsp salt

1 C plain nonfat yogurt

2 tsp curry powder

1 1/4 tsp ground coriander

1 1/4 tsp ground cumin

3 Tablespoons olive oil

2 C frozen pearl onions

1 red bell pepper, cut into 1/2 in. squares

3 cloves garlic, minced

3/4 tsp fennel seeds, crushed

3/4 pound small red potatoes, cut into 1/2 in. chunks

1 C split peas, rinsed and picked over

1 C canned no salt added tomatoes, chopped with their juices

1 C frozen peas

Rice
1. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice and 1/4 tsp. salt, reduce to a simmer, cover, and cook until the rice is tender, about 7 min.

Yogurt Sauce
2. Meanwhile, in a small bowl, combine the yogurt, 1/4 tsp of the curry powder, 1/4 tsp of the coriander, and 1/4 tsp of the cumin. Refrigerate until serving time.

Curried Split Peas
3. In a large saucepan, heat the oil until hot but not smoking over medium high heat. Add the onions and bell pepper and cook, stirring frequently, until the pepper is crisp tender, about 5 min. Reduce the heat to medium, add the garlic, and cook, stirring frequently, for 1 min. Add the fennel, the remaining 1 1/2 tsp curry powder, the remaining 1 tsp each of coriander and cumin, and the remaining 1/2 tsp salt. Cook, stirring, until well coated, about 1 min.

4. Add the potatoes, split peas, and tomatoes to the pan, stirring to combine. Add 2 3/4 C water and bring to a boil. Reduce to a simmer, cover, and cook until the split peas are tender, about 30 min. Stir in the frozen peas and cook until warmed through, about 2 min. Divide the rice among 4 bowls and spoon the split pea mixture over. Top with a dollop of the yogurt mixture and serve.

Nutritional Information: 12 g fat, 616 calories, 1.6 g sat. fat, 105 g carbohydrate, 24 g protein, 1 mg cholesterol, 531 mg sodium.

Tips:
1. I used the large round frying pan I have... I'm still learning the different names for the pans.

2. The split peas take time to become soft. I put them in for 40 minutes and I still felt they were a little grainy. Maybe that's the way they're supposed to be. I enjoyed them
.