Split Pea-Spinach Dal with Cauliflower

Yield

6 servings (serving size: 2/3 cup)

Throughout India, a meal is not complete without some variation of this spice-tempered legume dish. Cumin and turmeric provide slightly bitter notes, but this dish has an overall salty-savory flavor. Split-pea spinach dal with cauliflower is more of a stew than a soup; for a thinner version, decrease the final simmering time.

Ingredients

• 3 1/2 cups water, divided
• 1 cup dried yellow split peas
• 1 bay leaf
• 2 cups chopped cauliflower florets
• 1 1/2 teaspoons salt
• 1 tablespoon butter
• 1 teaspoon vegetable oil
• 1 cup chopped onion
• 1 1/2 teaspoons minced peeled fresh ginger
• 2 garlic cloves, minced
• 1 tablespoon cumin seeds
• 1 tablespoon brown mustard seeds
• 1 1/2 teaspoons ground coriander
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground red pepper
• 1/8 teaspoon ground cloves
• 4 cups torn spinach

Nutritional Information

• Calories 183
 
• Caloriesfromfat 18%
 
• Fat 3.7g
 
• Satfat 1.4g
 
• Monofat 0.9g
 
• Polyfat 0.6g
 
• Protein 11.4g
 
• Carbohydrate 28.8g
• Fiber 2.6g
 
• Cholesterol 5mg
 
• Iron 3.4mg
 
• Sodium 649mg
 
• Calcium 75mg

How to Make It

Step 1

Combine 2 1/2 cups water, peas, and bay leaf in a large saucepan; bring to a boil. Reduce heat, and simmer, partially covered, 50 minutes or until tender. Add 1 cup water, cauliflower, and salt, and bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes or until cauliflower is very tender, stirring occasionally. Remove from heat; discard bay leaf.

Step 2

Heat butter and oil in a small skillet over medium-high heat until butter melts. Add onion, ginger, and garlic; sauté 3 minutes. Add cumin and next 5 ingredients (cumin through cloves); cook over low heat 2 minutes, stirring frequently. Add onion mixture to pea mixture. Simmer, uncovered, 15 minutes or until thick. Stir in spinach; cook 3 minutes or until spinach wilts.