Green Split Pea Dhal

Dive into the warm, comforting flavors of this Green Split Pea Dhal, a wholesome and protein-packed dish that’s as nourishing as it is delicious. Made with tender green split peas, creamy coconut milk, and a fragrant blend of turmeric, cumin, coriander, and fresh aromatics like garlic and ginger, this recipe is a vibrant twist on traditional dhal. The slow-simmered split peas soak up the rich tomato and spice-infused base, creating a hearty, flavorful stew that’s perfect for cozy family dinners or meal prep for the week. Finished with a garnish of fresh cilantro and a zesty squeeze of lime, this vegan and gluten-free dhal pairs beautifully with steamed rice, naan, or roti for a satisfying plant-based meal. Ready in under an hour, this approachable yet flavorful recipe is an easy way to bring the warmth of Indian-inspired cuisine to your table.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Green split peas
• 4 cups Water
• 2 tablespoons Coconut oil (or any neutral cooking oil)
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder (adjust to taste)
• 1 teaspoon Cumin seeds
• 2 medium Tomatoes, finely diced
• 0.5 cup Coconut milk
• 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
• 1 teaspoon Salt
• 1 tablespoon Fresh lime or lemon juice (optional, for serving)

Directions

Step 1

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

Step 2

In a medium pot, add the rinsed split peas and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 30-35 minutes, stirring occasionally and skimming off any foam. Cook until the peas are tender but not mushy.

Step 3

While the peas are cooking, heat the coconut oil in a large pan over medium heat.

Step 4

Add the cumin seeds to the hot oil and stir for 30 seconds until fragrant.

Step 5

Add the finely chopped onion and sauté for 5-7 minutes until softened and golden.

Step 6

Stir in the minced garlic and grated ginger and cook for another 1 minute, until aromatic.

Step 7

Add the ground turmeric, ground cumin, ground coriander, and red chili powder. Stir to coat the onion mixture in the spices, cooking for 1 more minute.

Step 8

Mix in the diced tomatoes and cook for 5 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.

Step 9

Once the peas are cooked, transfer them to the pan with the onion-tomato spice mixture. Stir well to combine.

Step 10

Stir in the coconut milk and salt, adjusting the seasoning to taste. Let the dhal simmer for about 5 minutes to allow the flavors to meld together.

Step 11

Turn off the heat and garnish with freshly chopped cilantro, if desired.

Step 12

Serve hot with steamed rice, naan, or roti, and a squeeze of fresh lime or lemon juice for added brightness.

Nutrition Facts

Serving size	1713.2 grams (1713.2g)

Amount per serving	% Daily Value*
Calories	1115

Total Fat 30.00g	38%
Saturated Fat 23.60g	118%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2469mg	107%
Total Carbohydrate 162.10g	59%
Dietary Fiber 59.50g	213%
Total Sugars 37.50g
Protein 57.30g	115%

Vitamin D 0IU	0%
Calcium 319mg	25%
Iron 15mg	85%
Potassium 1110mg	24%

*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: 23.5%

Protein: 20.0%

Carbs: 56.5%