Brown Rice Split Pea Laf

Experience the wholesome comfort of Brown Rice Split Pea Laf, a hearty, one-pot dish packed with rich, earthy flavors and nourishing ingredients. Featuring tender brown rice and protein-packed yellow split peas gently simmered with aromatic cumin, turmeric, and paprika, this recipe creates a perfectly balanced, satisfying meal. The addition of sautéed onions, carrots, and celery adds a delightful depth of flavor, while a sprinkle of fresh parsley and a splash of zesty lemon juice provide a bright finishing touch. Ready in under an hour and naturally gluten-free and vegan, this dish is perfect as both a flavorful main course or a versatile side. Whether you're meal prepping or serving a cozy dinner, this wholesome recipe is sure to become a household favorite.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup yellow split peas
• 4 cups water
• 1 large, diced onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 1 diced celery stalk
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon paprika
• 1 bay leaf
• 2 tablespoons olive oil
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice and yellow split peas thoroughly under cold running water until the water runs clear.

Step 2

In a medium-sized pot, heat the olive oil over medium heat.

Step 3

Add the cumin seeds and toast them for about 30 seconds until fragrant.

Step 4

Add the diced onion, carrot, and celery to the pot and sauté for 5-6 minutes, until the vegetables are softened but not browned.

Step 5

Stir in the minced garlic, turmeric powder, paprika, and bay leaf, and cook for an additional 1 minute to release the spices' aroma.

Step 6

Add the rinsed brown rice and split peas to the pot, stirring to coat them in the aromatic vegetable mixture.

Step 7

Pour in the water, add the salt and black pepper, and bring the mixture to a boil.

Step 8

Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 40-45 minutes, or until the rice and split peas are tender and the water is fully absorbed.

Step 9

Remove the pot from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 10

Fluff the rice and split peas gently with a fork, remove the bay leaf, and stir in the fresh parsley and lemon juice.

Step 11

Taste and adjust seasoning, if needed, with additional salt or pepper.

Step 12

Serve warm as a side dish or a main course, garnished with extra parsley if desired.

Nutrition Facts

Serving size	1739.6 grams (1739.6g)

Amount per serving	% Daily Value*
Calories	1345

Total Fat 34.00g	44%
Saturated Fat 5.40g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3728mg	162%
Total Carbohydrate 208.80g	76%
Dietary Fiber 63.70g	228%
Total Sugars 29.70g
Protein 60.90g	122%

Vitamin D 0IU	0%
Calcium 341mg	26%
Iron 16mg	89%
Potassium 2934mg	62%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.1%

Protein: 17.6%

Carbs: 60.3%