Ethiopian Yellow Split Peas Curry Recipe (2024)

This Ethiopian yellow split peas curry served with rice and greens is not only a satisfying and hearty dish but also a very nutritious meal.

This recipe is inspired to two world-famous Ethiopian dishes, the Kik Alicha and the Wat.

The former is a curry prepared with yellow split peas, onions, and turmeric; the latter is a red split lentil stew simmered in a spicy berbere seasoning.

We combined these two dishes into a mouthwatering Ethiopian Alicha recipe that is vegan, gluten-free, and nut-free.

In our recipe below, we'll show how to make the berbere seasoning from scratch for this curry dish, but you can also opt for a quick store-bought mix.

What's great about this recipe is that it's also under 400 calories per serving, and it makes a nutritionally balanced meal.

Thanks to the combination of peas and rice, it provides a complete source of plant-based proteins, plenty of fibres, and iron.

You can have this Ethiopian curry with plain steamed rice or try this seasoned rice recipe from Kenya or vegan Nigerian jollof rice.

And why not pair this yummy African meal with a nice Nigerian vegetable salad or a spicy vegetable stew like this Nigerian porridge with yam or Ghanaian stewed spinach as a side? Perfect!

Frequently Asked Questions

How to cook yellow split peas?

If you soak the yellow split peas for 2 hours, it will take roughly 1 1/2 hour to cook them. If instead, you soak them overnight, the cooking time will halve to about 50 minutes.

To cook the yellow split peas, drain and rinse them after soaking. Then, transfer them into a deep pan and add enough cold water to cover them. Let them simmer with the lid on until they're soft.

Do yellow split peas need soaking?

Soaking the yellow split peas, like for other dried legumes and pulses, will shorten their cooking time. Therefore, if you don't have much time at hand, we recommend soaking them before starting the recipe.

To do so, place the split peas in a bowl and pour enough cold water to cover them. Allow soaking at room temperature for a minimum of two hours, even if eight to twelve hours would be ideal. A good trick is to soak them overnight so you'll have softened split peas ready to cook for the next day.

During this time, the split peas will absorb water, swell, and soften. Therefore, they will cook much faster.

If you have problems digesting beans and legumes, try adding half a teaspoon of baking soda to the soaking water and rinsing the split peas before cooking them. By doing so, you'll remove the sugars that are hard to digest.

Do yellow split peas contain gluten?

Yellow split peas do not contain gluten, like other legumes. Therefore it is safe for celiacs or those with gluten sensitivity to eat beans, lentils, peas, and peanuts[1].

By gluten, we refer to those proteins which are most commonly found in grains like wheat. If you are intolerant or sensitive to gluten, your immune system triggers a defence response that results in inflammation, discomfort, and impaired nutrient absorption.

As finding gluten-free recipes is crucial for those with this condition, we have a super handy Smart-Search tool to help you filter our best gluten-free recipe. Make sure to check it out!

Are yellow split peas good for weight loss?

This Ethiopian yellow split peas curry is a great recipe if you're looking for a healthy yet satisfying meal. Not only it's under 400 calories per serving, but it also provides 45% of your recommended intake (RDI) for fibres and 30% RDI for proteins.

Fibres and proteins are the best allies in any weight loss plan, as they take longer to digest and fill you up. By doing so, they prevent spikes in blood sugars and reduce appetite, preventing you from overeating.

Also, the fibres in yellow split peas remain undigested, and they feed gut-friendly bacteria[2]. These, in turn, promote a healthy digestive tract, boost your immune system, and lower bad cholesterol.

Yellow split peas also provide a substantial amount of folate and iron, and, unlike animal products, are low in saturated fats and are cholesterol-free.

So, whether you're on a weight-loss plan or just looking for a way to eat healthier, eating more legumes every day is the right move.

Ingredients

For the Berbere Seasoning
Cumin Seeds1/2 tsp
Coriander Seeds1/2 tsp
Fenugreek Seeds1/2 tsp
Cardamom Pod1/4 tsp
Salt to taste
Black Pepper1/4 tsp
Allspice1/2 tsp
Clove1/4 tsp
Chillies1/2 tsp
For the Ethiopian Kik Alicha
Yellow Split Peas240 g
Extra Virgin Olive Oil1 tbsp
Onion2
Garlic Cloves2
Grated Ginger Root1 tbsp
Turmeric11/2 tsp
To Serve
Basmati Rice260 g
Green Beans480 g

Step 1

Before you start, make sure you soaked the yellow split peas for at least 2 hours or even better overnight as this will shorten the cooking time.

In a skillet sizzle the extra virgin olive oil with finely chopped onions, crushed garlic, and grated ginger root until the onions are soft and translucent. Then, let's start incorporating some of the berbere spices. Add cumin seeds, coriander seeds, and fenugreek seeds and cook until lightly toasted.

You can crush the seeds before adding them to the pan with the help a mortar and pestle. This way, they will release more flavour and make the Kik Alicha even tastier.

Ethiopian Yellow Split Peas Curry Recipe (1)

Step 2

Next, add the soaked and drained yellow split peas followed by the other berbere spices: turmeric, salt, pepper, allspice, clove, and chilli flakes.

Give all a good stir and cook at medium heat for 5 minutes. Then, pour enough water to fully cover the split peas and simmer for 40 minutes until they're soft.

Keep in mind that the cooking time depends on how long you soaked the split peas for so you might need to let them simmer for longer. In our FAQs below, we explain a bit more how to cook yellow split peas. Check it out!

Ethiopian Yellow Split Peas Curry Recipe (2)

Step 3

Remove the pan from the heat and blitz one-third of the split peas into a smooth cream. To do so, you can use a food processor, an immersion blender, or a masher.

Then, incorporate the blended peas back into the stew and mix well.

Garnish this hearty Ethiopian split peas curry with fresh coriander and chillies, and serve with boiled basmati rice and steamed green beans for a fully balanced meal.

Ethiopian Yellow Split Peas Curry Recipe (3)

Tips

    • Try this raw ginger turmeric paste as a base for the kik alicha stew and keep the leftover paste for preparing sauces, golden lattes, and tea!

    • Store this Ethiopian yellow split pea stew in an airtight container in the fridge for up to 3 days.

    • You can turn this recipe into a soup. Just add double the amount of water in Step 2 and simmer for ten more minutes. Then, you can add the basmati and enjoy a cosy Ethiopian split peas and rice soup.

  • Ethiopian Yellow Split Peas Curry Recipe (2024)

    FAQs

    Is it necessary to soak yellow split peas? ›

    If you've never cooked with yellow or green split peas, they're very similar to lentils. Unlike most dried beans, there's no need to soak them before you cook them, and they become soft and tender in under an hour on the stove.

    Can I use yellow split peas instead of chana dal? ›

    Split yellow peas make a wonderfully satisfying dal, prepared in much the same way as the classic chana dal (made with split chickpeas) of India. The peas give a smoother texture than chickpeas but it's possible to keep a bit of the firmer texture, if preferred, if you keep an eye.

    Are yellow split peas the same as dal? ›

    Is dal the same as yellow split peas? Kind of. Dal is a broad category of dishes that feature different legumes, but the word dal is also used to refer to split peas, lentils or mung beans as an ingredient in these dishes.

    What are yellow split peas called in India? ›

    In north India, they are generally known as matar ki daal, sometimes used as a cheaper variation for chhole on stalls offering it. Yellow split peas are most often used to prepare dal in Guyana, Suriname, Mauritius, South Africa, Trinidad and Tobago, Jamaica and Fiji.

    Can I boil split peas instead of soaking? ›

    It's true, soaking peas overnight in water shortens their cooking time. But soaking isn't entirely necessary. Split peas cook relatively quickly. Unsoaked peas take from 1 to 2 hours of simmering; soaked peas take about 40 minutes.

    Can you overcook yellow split peas? ›

    Split peas and lentils tend to get overcooked. Once I figured out that they don't need to reach the State of Horrifyingly Mushy, my legume cookery horizons expanded dramatically. Actually, I find it pretty amazing that more people don't cook with dried peas and lentils.

    What is the English name for yellow split peas? ›

    Yellow Split Peas (Pisum sativum) are part of the legume family. A pea is a small, round seed that grows in a pod. They are an annual, cool-season crop grown in many parts of the world. Although technically a fruit, the pea is considered a vegetable in the culinary world.

    Are yellow split peas as healthy as lentils? ›

    While split peas are dried field peas that have been split in half once the skin is removed, lentils are harvested as seeds. Still, they are cooked in a similar manner. In terms of nutrition, they're both high in fiber and protein, with lentils having a slightly higher amount of iron.

    Is moong dal the same as yellow split lentils? ›

    Moong dal is the split version of whole mung beans also known as green gram (with or without skin). Yellow mung dal or yellow lentils is without skin and split green moong dal is with the skin. Except for the cooking time, using split mung dal is the same as using the whole green gram.

    How to get yellow split peas soft? ›

    I usually soak the split peas for around 3 hours but they can be left overnight. Be sure to cover them with plenty of water because they soak it up and expand. Split peas are perfect for winter soups as they make them hearty and filling. They also boost their nutrient content, adding protein, fibre and iron.

    Is yellow split peas Toor dal or chana dal? ›

    Split chickpeas (Chana Dal), split pigeon peas(Toor Dal) and Split peas can be used interchangeably. Toor dal will cook faster than the others. Red Lentils (Masoor Dal) can be used instead of Petite yellow lentils (Mung Dal).

    Can you eat raw yellow split peas? ›

    Allergy Advice For Yellow Split Peas 500g:

    Packed in a factory that also packs cereals containing gluten, peanuts, nuts, sesame and products which contain sulphur dioxide/sulphites. Warning: Do not eat raw.

    Is yellow split peas toor dal? ›

    Yellow split peas are peas, as their name says. They usually do not need to be soaked and cook quicker than Toor dal, which are yellow lentils. Sometimes Toor dal is referred to as pigeon peas, which is confusing. The Cook's Thesaurus tells me that the Indian name for yellow peas is Matar dal.

    Are yellow split peas chickpeas? ›

    Note: Yellow Split Peas are not the same as Chana Dal (split chickpeas). Yellow Split Peas are often referred to as Yellow Lentils. Commonly used in soups and Indian dal dishes.

    What happens if you don't soak yellow split peas? ›

    There's no need to soak the yellow split peas before you cook them. Like lentils, split peas cook relatively quickly even without soaking. Feel free to soak overnight if you want to reduce the cooking time. This could potentially make the yellow split peas easier to digest, too.

    What happens if you don't soak split peas? ›

    A: Unlike meatier beans, such as dried pinto or white beans, there is no reason to soak split peas or lentils. Both are small, flat beans that will generally cook just fine without soaking first.

    What happens if you don't soak peas before cooking? ›

    Don't worry about soaking lentils, split peas, or black-eyed peas (or cowpeas). Lentils and peas are softer than dried beans. They'll cook within 5 to 20 minutes without any soaking time.

    Do split peas have to be pre soaked? ›

    Nope! Split peas, which are field peas that are hulled and then split in half along the natural seam, soften when cooked, eliminating the need to presoak.

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