Split Pea-Spinach Dal with Cauliflower

Photo: Karry Hosford

Throughout India, a meal is not complete without some variation of this spice-tempered legume dish. Cumin and turmeric provide slightly bitter notes, but this dish has an overall salty-savory flavor. Split-pea spinach dal with cauliflower is more of a stew than a soup; for a thinner version, decrease the final simmering time.

Yield: 6 servings (serving size: 2/3 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 183
  • Calories from fat: 18%
  • Fat: 3.7g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 0.6g
  • Protein: 11.4g
  • Carbohydrate: 28.8g
  • Fiber: 2.6g
  • Cholesterol: 5mg
  • Iron: 3.4mg
  • Sodium: 649mg
  • Calcium: 75mg

Ingredients

  • 3 1/2 cups water, divided
  • 1 cup dried yellow split peas
  • 1 bay leaf
  • 2 cups chopped cauliflower florets
  • 1 1/2 teaspoons salt
  • 1 tablespoon butter
  • 1 teaspoon vegetable oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 tablespoon cumin seeds
  • 1 tablespoon brown mustard seeds
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground red pepper
  • 1/8 teaspoon ground cloves
  • 4 cups torn spinach

Preparation

  1. Combine 2 1/2 cups water, peas, and bay leaf in a large saucepan; bring to a boil. Reduce heat, and simmer, partially covered, 50 minutes or until tender. Add 1 cup water, cauliflower, and salt, and bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until cauliflower is very tender, stirring occasionally. Remove from heat; discard bay leaf.
  2. Heat butter and oil in a small skillet over medium-high heat until butter melts. Add onion, ginger, and garlic; sauté 3 minutes. Add cumin and next 5 ingredients (cumin through cloves); cook over low heat 2 minutes, stirring frequently. Add onion mixture to pea mixture. Simmer, uncovered, 15 minutes or until thick. Stir in spinach; cook 3 minutes or until spinach wilts.
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