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Curried Split Peas With Rice

Veggie.Lover's picture
  Dried yellow split peas 1 2⁄3 Cup (26.67 tbs)
  Water 5 Cup (80 tbs)
  Vegetable cooking spray 1
  Reduced-calorie margarine 1 1⁄2 Tablespoon
  Chopped onion 3 Cup (48 tbs)
  Grated unsweetened coconut 1 Tablespoon
  Crushed red pepper flakes 1 Teaspoon
  Grated peeled ginger root 2 Teaspoon
  Ground bay leaves 1⁄2 Teaspoon
  All purpose flour 2 Tablespoon
  Curry powder 1 Tablespoon
  Skim milk 1 Cup (16 tbs)
  Canned vegetable broth/Canned chicken broth, undiluted 1⁄2 Cup (8 tbs)
  Lemon juice 1 Teaspoon
  Salt 1⁄4 Teaspoon
  Cooked long grain rice 4 1⁄2 Cup (72 tbs), cooked without salt or fat
  Sliced green onions 1⁄4 Cup (4 tbs)
  Raisins 1⁄4 Cup (4 tbs)

Combine peas and water in a Dutch oven.
Bring to a boil; cover, reduce heat, and simmer 40 to 45 minutes or until peas are tender.
Drain well, and set aside.
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium heat until margarine melts.
Add onion and next 4 ingredients; saute 3 to 4 minutes or until onion is tender.
Add flour and curry powder, stirring well.
Cook 1 minute, stirring constantly.
Gradually add milk and vegetable broth to flour mixture.
Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
Remove from heat; stir in peas, lemon juice, and salt.
Cook until mixture is thoroughly heated, stirring occasionally.
For each serving, top 3/4 cup rice with 1 cup pea mixture.
Top each serving with 2 teaspoons green onions and 2 teaspoons raisins.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2895 Calories from Fat 231

% Daily Value*

Total Fat 27 g41%

Saturated Fat 8.5 g42.4%

Trans Fat 0 g

Cholesterol 10.5 mg3.5%

Sodium 947.5 mg39.5%

Total Carbohydrates 545 g181.8%

Dietary Fiber 135.9 g543.7%

Sugars 94.5 g

Protein 139 g278.4%

Vitamin A 61.7% Vitamin C 129.2%

Calcium 77.2% Iron 155.4%

*Based on a 2000 Calorie diet

Curried Split Peas With Rice Recipe