Middle Eastern · Dinner
Split Pea and Vegetable Stew (High-Protein)
A Middle Eastern lamb and split pea stew simmered with onion, garlic, cumin, and turmeric, thickened by softened yellow split peas and bulked with carrot, celery, and spinach. Extra lamb shoulder and a stirred-in dollop of Greek yogurt push protein well past a standard split pea stew. Served with lemon wedges.
$5
15 minsPrep
55 minsCook
70 minsTotal
MediumLevel
Nutrition per serving
696Calories
58.3gProtein
29.8gFat
51.2gCarbs
10.6gSugar
13.8gFiber
998mgSodium
174mgChol
10.9gSat Fat
1680mgPotassium
210mgCalcium
7.4mgIron
2.9mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat lamb shoulder cubes dry, season with salt and pepper, then dice onion, carrot, and celery and mince garlic.
2
Sear
Heat olive oil in a medium pot over medium-high heat and sear lamb for 4–5 minutes until browned on most sides, turning occasionally.
3
Sweat
Add onion, carrot, and celery to the pot and sweat over medium heat for 5 minutes, stirring occasionally, until onion softens.
4
Simmer
Add rinsed split peas, garlic, cumin, turmeric, cinnamon, and chicken stock; bring to a boil, then reduce to low and simmer covered for 40–45 minutes until peas break down and lamb is fork-tender.
5
Finish
Stir in spinach and cook over low heat for 2 minutes until wilted, then remove from heat and stir in Greek yogurt until glossy.
6
Plate
Ladle stew into a bowl and serve with lemon wedge for squeezing over.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g lamb shoulder
- 1 cup200g yellow split peas
- 2 tbsp2 tbsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 22 small carrot
- 22 celery stalk
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp ground turmeric
- 1/2 tsp1/2 tsp cinnamon
- 3 cups720ml chicken stock
- 2 cup60g baby spinach
- 1/2 cup120g plain full-fat Greek yogurt
- 22 wedge lemon
- salt and black pepper to taste
