Ethiopian Split Pea Mild Stew

Discover the comforting flavors of Ethiopian cuisine with this Ethiopian Split Pea Mild Stew, a hearty, plant-based dish that's perfect for any occasion. Made with tender yellow split peas simmered in a rich blend of aromatic turmeric, paprika, and cumin, this stew strikes the perfect balance of warmth and earthiness. The addition of fresh ginger and garlic elevates its complexity, while cilantro adds a touch of freshness if desired. Ready in just an hour, this stew is simple yet satisfying, ideal for cozy weeknight dinners or meal prepping. Enjoy it on its own or serve with injera, rice, or crusty bread for a wholesome and nourishing experience. This vegan Ethiopian recipe is perfect for those seeking global-inspired, flavorful comfort food.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup yellow split peas
• 4 cups water
• 1 large, finely chopped yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1 teaspoon turmeric powder
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 2 tablespoons vegetable oil
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped (optional, for garnish) fresh cilantro

Directions

Step 1

Rinse the yellow split peas thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a large, heavy-bottomed pot, heat the vegetable oil over medium heat.

Step 3

Add the finely chopped onion to the pot and sauté for about 5-7 minutes, stirring occasionally, until the onion is soft and translucent.

Step 4

Stir in the minced garlic and grated ginger. Cook for an additional 2 minutes, stirring frequently to prevent burning.

Step 5

Sprinkle the turmeric, paprika, and ground cumin into the pot. Stir well and allow the spices to toast for about 1 minute to release their aroma.

Step 6

Add the rinsed split peas to the pot and stir to coat the peas in the aromatic spice mixture.

Step 7

Pour in the 4 cups of water and stir well. Bring the mixture to a gentle boil over medium heat.

Step 8

Reduce the heat to low, cover the pot with a lid, and let the stew simmer for 35-40 minutes, stirring occasionally. Check occasionally to ensure the split peas are soft and cooked through. Add a little more water if the stew becomes too thick.

Step 9

Season the stew with salt and black pepper during the last 10 minutes of cooking.

Step 10

Remove the pot from heat and let the stew rest for a few minutes. Taste and adjust the seasoning if needed.

Step 11

Serve the Ethiopian Split Pea Mild Stew warm, garnished with fresh cilantro if desired. Pair with injera, rice, or bread for a complete meal.

Nutrition Facts

Serving size	1175.5 grams (1175.5g)

Amount per serving	% Daily Value*
Calories	332

Total Fat 27.30g	35%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2407mg	105%
Total Carbohydrate 23.50g	9%
Dietary Fiber 5.20g	19%
Total Sugars 6.90g
Protein 3.70g	7%

Vitamin D 0IU	0%
Calcium 148mg	11%
Iron 4mg	24%
Potassium 503mg	11%

*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: 69.3%

Protein: 4.2%

Carbs: 26.5%