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East Indian Split Pea Pilaf Recipe

Yellow split peas, chicken broth and savory spices turn long grain rice into a piquant pilaf. "This recipe was given to me by a friend from India," notes Marilyn Rodriguez of Fairbanks, Alaska. "It's a great side dish to go with curry recipes."

This recipe is:

Healthy

Diabetic Friendly

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East Indian Split Pea Pilaf Recipe

Prep: 35 min. Cook: 30 min.

Yield: 6 Servings

35 30 65

Ingredients

2/3 cup dried yellow split peas
4-3/4 cups water, divided
1 bay leaf
3 tablespoons canola oil
1 large onion, chopped
1/2 to 1 teaspoon ground cinnamon
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground turmeric
1-1/2 cups uncooked long grain rice
2-1/2 cups chicken broth

Directions

In a large saucepan, combine peas and 4 cups water. Bring to a boil. Reduce heat; simmer, uncovered, for 30-35 minutes or until tender. Drain and keep warm.
In a large nonstick skillet, cook the bay leaf in oil until golden, about 3 minutes. Add onion; saute until tender. Stir in the seasonings; saute for 30 seconds. Add the rice; cook and stir for 3 minutes. Stir in broth and remaining water. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until rice is tender. Add peas; heat through. Discard bay leaf. Yield: 6 servings.

Nutritional Analysis: One serving (1 cup) equals 214 calories, 7 g fat (1 g saturated fat), 0 cholesterol, 572 mg sodium, 30 g carbohydrate, 1 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Originally published as East Indian Split Pea Pilaf in Light & Tasty October/November 2001, p19