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Persian Split Pea Stew

Related recipes: Main Dishes, Corn-Free, Dairy-Free, Egg-Free, High-Fiber Diet, Low-Sugar
Persian Split Pea Stew: Main Image

Quick Facts

Servings: 7

Sides & Desserts

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Wine Pairings

  1. Chardonnay
  2. Pinot Noir
Recipe by Omid Roustaei

Ingredients

  • 2 onions
  • 1 lemon
  • 1–2 packages of firm tofu
  • 3 cups of water
  • Olive oil (as needed for sautéing and roasting, about 1/3 cup (80mL)
  • 1 28-ounce (795-g) can whole peeled tomatoes
  • 1 Tbs tomato paste
  • 1 lb potatoes
  • 1 cup yellow split peas
  • 2 Tbs Persian spice mix (cumin, coriander, ginger powder, turmeric, saffron, and cinnamon)
  • 1 Tbs turmeric
  • 1 tsp or more salt (sea salt if on a corn-free diet*)
  • 1/2 tsp pepper

Directions

  • Sauté sliced onions in one to two Tbsp (15 to 30mL) of oil until translucent. Add the spice mix and turmeric and sauté for an additional 2 minutes. Add water, tomatoes, tomato paste, split peas, lemon juice, salt, and pepper. Simmer for about 30 minutes or until the split peas are cooked. 
  • Dice the potatoes. In a separate bowl, combine two Tbsp (15mL) of oil, spice mix, salt, and pepper, and add the diced potatoes. Toss well, transfer to a cookie sheet, and roast in a 375°F (190°C) oven for about 30 minutes or until done. Repeat with tofu.
  • Mix the tofu and potatoes into the stew and serve over steamed rice.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts

Calories 297
  Calories from Fat 87 (29%)
(16%)Total Fat 10g
(7%)Saturated Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
(0%)Cholesterol 0mg
(15%)Sodium 367mg
(27%)Potassium 949mg
Total Carbohydrate 41g
(39%)Dietary Fiber 10g
Sugars 5g
Sugar Alcohols 0g
(28%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.