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Seven days into the new year and mine is starting off slowly. During the holidays I took some much needed time away from the computer and website work. Whilst I really enjoyed it now I am finding it hard getting back to the same pace I had before the holidays. Anyone else feeling this way?
The rainy gloomy weather isn’t helping either. These past few days all I’ve wanted to do is sit under a warm blanket with a good book, a cup of coffee and eat warm comforting meals. But those so-called “comforting” meals can quickly turn bad and end up as comforting yet bad fatty food choices with little nutrition all for the sake of a quick meal. Days when I feel like this it can be a struggle to shake off and prepare a healthy and nutritious dinner or lunch.
This potato and yellow split pea curry is a great meal for those lazy days. It not only takes very little effort but it is also full of healthy ingredients. Plus it is a one pot/pan meal so minimal clean up is required. The curry is vegan but it can easily be turned into a meat curry too. Let me show you how I made it then we’ll talk health benefits.
- 3-4 medium potatoes=540 gm, peeled and cut into equal sizes
- 1 cup or 200 g yellow split pea
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 small piece ginger, finely chopped
- 1-2 dried Indian red chile
- 1 large tomato, finely chopped
- ¼ tsp whole (yellow) mustard seed
- 2 curry leaves, optional
- 1 cinnamon stick
- ½ tsp whole coriander seed
- 1 tbsp whole cumin seed
- *2 tsp Garam Masala, (I used my homemade recipe)
- 1 tsp turmeric powder
- 1 tbsp olive oil
- 4 cups or 1 lt water (or low sodium & no MSG vegetable broth)
- freshly chopped cilantro to taste
- finely chopped chicken breast
- Pick through and rinse the split peas, set aside and allow to drain. Heat the oil and once warm saute the onion until soft and translucent. (If using chicken add to the pot and cook all the way through before proceeding.) Next add ginger and garlic and saute for 2. Then add all of the spices, curry leaves and chile, cook until the spices begin to pop making sure to stir and prevent burning. Add the potatoes, tomato, split peas, and water/stock. Stir well, cover and simmer until the split peas and potatoes have soften or about 30-40 minutes. Taste and adjust seasoning if needed. Mix in chopped cilantro right before serving. Serve with steamed basmati rice and steamed broccoli if desired.
I served our curry with steamed Basmati rice (Indian Rice) and freshly steamed broccoli. I love grinding and using my homemade Garam Masala but you can of course use store bought, like this one I’ve used before.
Now let’s talk health benefits. Split peas (yellow or green) are among one of the natural food sources with the highest amount of fiber. The benefits of this high fiber is not only to the digestive system but also to our waist line. Foods high in fiber leave us satiated and full, which means you’ll not only eat less but feel quite satisfied too. Yellow split peas are high in folate, a good source of zinc, provide choline, niacin and pantothenic acid. Additionally they are low in fat and a great source of vegetarian protein. And even though they are a carb they will not spike your blood sugar.
The spices I used are also quite healthy. To name just a few of the benefits, Turmeric is a natural antiseptic and antibacterial agent, anti-inflammatory, detoxifies the liver, may help in weight management and is also an antioxidant. Cilantro helps control blood sugar, Cholesterol and free radical production. Tomatoes are loaded with vitamins and antioxidant. The list goes on…
Regardless of all the health benefits it is also a great meal to fall back on. It really comes in handy on both lazy and busy days. I hope you give it a try and enjoy it as much as we do. Thanks for stopping by and have a great week!