Middle Eastern · Dinner
Split Pea and Vegetable Stew (Low-Calorie)
Lamb shoulder simmered with yellow split peas, carrots, celery and warming Middle Eastern spices in a light broth thickened only by the peas themselves. Onion and garlic build the base, turmeric and cumin carry the flavour, and a squeeze of lemon brightens the finish. Served with basmati rice.
$4
15 minsPrep
45 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
384Calories
34.2gProtein
11.1gFat
39.8gCarbs
5.7gSugar
10.9gFiber
410mgSodium
78mgChol
3.9gSat Fat
950mgPotassium
75mgCalcium
4.9mgIron
1.8mcgVitamin B12
12mgVitamin C
gluten-free
low-calorie
high-fiber
low-cholesterol
low-calorie
Instructions
1
Prep
Trim visible fat from lamb shoulder and cut into 1.5cm cubes. Rinse split peas under cold water until clear.
2
Sear
Heat oil in a medium pot over medium-high heat. Sear lamb cubes 3–4 minutes, turning occasionally, until browned on most sides.
3
Sweat
Add onion, garlic, carrot and celery. Sweat over medium heat 4 minutes, stirring often, until onion turns translucent.
4
Bloom
Stir cumin, turmeric and cinnamon into the pot. Cook over medium heat 1 minute until spices coat vegetables in orange film.
5
Simmer
Add split peas, stock and water. Bring to boil, then reduce to low and simmer uncovered 35–40 minutes until peas break down and lamb is fork-tender.
6
Finish
Stir lemon juice and parsley into pot. Season with salt and pepper to taste.
7
Plate
Spoon stew into a bowl alongside cooked basmati rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7.8 oz420g, trimmed of visible fat lamb shoulder
- 2/3 cup130g yellow split peas
- 11 onion
- 4 cloves4 cloves garlic
- 22 small carrot (120g)
- 22 stalk celery (80g)
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp ground turmeric
- 1/2 tsp1/2 tsp ground cinnamon
- 2 cup480ml low-sodium chicken stock
- 1 cup240ml water
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper to taste
- 1/2 cup90g cooked basmati rice, to serve
