Curried Sweet Potato & Yellow Split Pea Stew Recipe

4
75 mins

Ingredients

ARRANGE:
3 cups peeled and diced sweet potatoes (about 3 potatoes)
2 Tbsp. extra-virgin olive oil
HEAT:
3 Tbsp. ghee or extra-virgin olive oil
1 medium yellow onion, diced (about 2 cups)
3 large cloves garlic, minced
2 tsp. curry powder
Freshly ground black pepper
1 cup yellow split peas (dal), rinsed
5 cups water or Vegetable Broth
1 Tbsp. fine sea salt, such as Himalayan
Juice of 1/2 a lemon (about 1 Tbsp.)
Canned coconut milk, optional

Preparation

Step 1

Preheat oven to 400°. Arrange sweet potatoes on a baking sheet; toss with olive oil, then bake until soft, about 20 minutes. Roughly mash potatoes. Heat ghee in a heavy-bottomed pot over medium.

Add onion and cook until soft, about 5 minutes. Add garlic, curry powder, and pepper; cook 2 minutes (do not add salt at this point). Stir in split peas, sweet potatoes, and water; bring to a boil, then reduce heat to a simmer, partially cover, and cook stew until split peas are soft, 30–40 minutes. Stir in salt and lemon juice; simmer stew 10 minutes more. Keep stew warm until ready to serve. Drizzle coconut milk on servings and top with Crispy Shallots.

Per serving: 446 cal; 19g total fat (3g sat, 14g mono, 2g poly); 0mg chol; 1511mg sodium; 58g carb (19g fiber, 9g total sugars); 13g protein; 2mg iron; 76mg calcium

Crispy Shallots:
Makes 4 servings (about 1/4 cup) Total time: 15 minutes
3 Tbsp. chickpea flour
Pinch each of sea salt and freshly ground black pepper
1 large shallot, thinly sliced
3 Tbsp. grapeseed oil or other high-heat oil

Mix flour with a pinch each of salt and pepper; toss in shallot slices to coat. Heat oil in a small skillet over mediumhigh. Test if oil is hot by adding a shallot slice; if it sizzles, it’s ready.

Add remaining shallot slices; cook until starting to brown, occasionally lightly shaking pan, 3–4 minutes. Transfer shallot slices, using a slotted spoon, to a paper-towel-lined plate. Use shallots right away, or store them in an airtight container in the fridge for up to 2 weeks.

Per serving: 57 cal; 4g total fat (0g sat, 1g mono, 3g poly); 0mg chol; 3mg sodium; 5g carb (0g fiber, 1g total sugars); 1g protein; 0mg iron; 2mg calcium