East Indian Split Pea Pilaf Recipe

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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."
TOTAL TIME: Prep: 35 min. Cook: 30 min.
MAKES:6 servings
TOTAL TIME: Prep: 35 min. Cook: 30 min.
MAKES: 6 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
Originally published as East Indian Split Pea Pilaf in Light & Tasty October/November 2001, p19

Nutritional Facts

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.

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