Nutrition Facts
Sophie Gordon’s creamy curried pumpkin split pea dal
Amount Per Serving
Calories 368
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 9g56%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 768mg33%
Potassium 837mg24%
Carbohydrates 50g17%
Fiber 19g79%
Sugar 8g9%
Protein 18g36%
Vitamin A 521IU10%
Vitamin C 6mg7%
Calcium 71mg7%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Sophie Gordon’s creamy curried pumpkin split pea dal
Make this dish in big batches, and serve with different things each time.
Servings: 8 people
Calories: 368kcal
Equipment
- Large pot
- Blender
Ingredients
- 2 tbsp coconut oil
- 1 tbsp black or yellow mustard seeds
- 1 white or brown onion finely chopped
- 4 cloves of garlic crushed or finely chopped
- 2 tbsp freshly grated ginger
- 1 tbsp freshly grated turmeric
- A large handful of fresh coriander stems finely chopped, leaves roughly chopped
- A pinch of dried chilli flakes
- 4 tsp ground cumin
- 2-3 tsp curry powder (without salt preferred)
- A small handful of curry leaves fresh or dried
- 1.5-2 l vegetable stock
- 1 small pumpkin or squash raw, any variety, skin on or off
- 550 g dried yellow split peas soaked for at least 4 hours
- salt
- pepper
- 1 cinnamon stick
- 250 ml coconut milk
- 1 lime juice and zest
Method
- Put about one to two teaspoons of your coconut oil into a large pot over a medium heat. Add the mustard seeds and cook until they start to pop – lower the heat when they do so and transfer them to a small bowl. Heat the rest of the coconut oil in the same pan, then add your onions. Sauté until they start to go translucent and fragrant, about five to six minutes on a low heat. Add the garlic, ginger, turmeric, coriander stalks, dried chilli flakes, ground cumin, curry powder and half your curry leaves. Stir continuously and keep frying until everything becomes nice and fragrant. Put your mustard seeds back into the pan. If it starts to dry up, you can add a dash of your stock to help continue the frying process.
- Add the pumpkin, split peas, about half the fresh coriander and the rest of the stock to the pot. Stir and bring the mixture up to the boil, seasoning with salt and pepper. Once it reaches the boil, lower the heat to a simmer. Add the cinnamon stick and stir again. Cover and cook for about 45–55 minutes, until the split peas are cooked and the pumpkin is tender. Season again to taste.
- Once cooked, transfer about a quarter of the mix to a blender. You may need it to cool slightly first, depending on your blender type. Add the coconut milk and blend until smooth and creamy. Pour back into the pot and stir, adding the lime juice and zest and seasoning again to taste.
Nutrition
Calories: 368kcal | Carbohydrates: 50g | Protein: 18g | Fat: 12g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 768mg | Potassium: 837mg | Fiber: 19g | Sugar: 8g | Vitamin A: 521IU | Vitamin C: 6mg | Calcium: 71mg | Iron: 5mg