Yellow Split Pea Stew

Yellow Split Pea Stew Recipe - Traditional Ethiopian Dish

Region / culture: Ethiopia | Preparation time: 10 minutes | Cooking time: 1 hour | Servings: 4

Introduction

Yellow split pea stew, also known as Kik Alicha, is a flavorful and hearty vegetarian dish that originates from Ethiopian cuisine. This stew is made with simple ingredients like yellow split peas, onions, garlic, and ginger, seasoned with turmeric and salt. It is a comforting and nutritious dish that is perfect for a cozy meal.

History

Yellow split pea stew has been a staple in Ethiopian cuisine for centuries. It is a popular dish that is often served during special occasions and celebrations. The stew is traditionally made with yellow split peas, which are rich in protein and fiber, making it a nutritious and filling meal.

Ingredients

Kik Alicha
3 cups water plus 2 tbsp (divided)
1 cup dried yellow split peas
2 tbsp olive oil
0.5 small onion, chopped
2 cloves garlic, minced
1 1-inch-long piece fresh ginger, peeled, finely chopped
0.5 tsp ground turmeric
1 tsp salt

How to prepare

This vegetarian stew is adapted from a recipe from Ethiopian Village. To make the dish spicy, omit the ginger and add in its place 1 tbsp of berbere Spice Mixture (see accompanying recipe), 2 tbsp tomato sauce and chopped green chilies to taste.
Place 3 cups of water and the peas in a large saucepan. Heat over high heat until boiling. Reduce heat to medium and cook until the peas are almost tender, about 30 minutes.
Heat olive oil in a medium skillet over medium-high heat. Cook the onion until translucent, about 5 minutes. Add garlic, ginger, and turmeric and cook for 1 minute.
Add the remaining 2 tbsp of water, cover, and cook on low heat for 3 minutes. Add the mixture to the cooked peas and stir in salt. Simmer until the peas are very soft, about 30 minutes. Taste and adjust seasonings.

Variations

Add vegetables like carrots, potatoes, or spinach for extra nutrients and flavor.
Use different spices like cumin, coriander, or paprika to change up the flavor profile of the stew.
For a creamier texture, blend a portion of the stew before serving.

Cooking Tips & Tricks

To enhance the flavor of the stew, you can add in some berbere Spice Mixture for a spicy kick.

- Make sure to cook the yellow split peas until they are very soft to achieve a creamy texture.

- Adjust the seasonings to taste, adding more salt or spices as needed.

- Serve the stew with injera, a traditional Ethiopian flatbread, for an authentic experience.

Serving Suggestions

Yellow split pea stew can be served with injera, rice, or bread for a complete meal. Garnish with fresh herbs like cilantro or parsley for added flavor.

Cooking Techniques

The key to making a delicious yellow split pea stew is to cook the peas until they are very soft and creamy. This can take some time, so be patient and allow the stew to simmer until the peas are fully cooked.

Ingredient Substitutions

If you don't have yellow split peas, you can use green split peas or lentils as a substitute. You can also use vegetable broth instead of water for added flavor.

Make Ahead Tips

Yellow split pea stew can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat the stew on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the yellow split pea stew in a bowl and garnish with a drizzle of olive oil, a sprinkle of paprika, and a sprig of fresh herbs. Serve with a side of injera or bread for a complete meal.

Pairing Recommendations

Yellow split pea stew pairs well with a crisp green salad, roasted vegetables, or a side of couscous. For a complete Ethiopian meal, serve the stew with injera and traditional side dishes like lentil stew and cabbage.

Storage and Reheating Instructions

Store any leftover yellow split pea stew in an airtight container in the refrigerator for up to 3 days. Reheat the stew on the stovetop over low heat, stirring occasionally until heated through.

Nutrition Information

Calories per serving

One serving of yellow split pea stew contains approximately 200 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Yellow split peas are a good source of carbohydrates, providing energy for the body. One serving of yellow split pea stew contains approximately 30 grams of carbohydrates.

Fats

This stew is low in fat, with only 2 grams of fat per serving. The olive oil used in the recipe adds a healthy dose of monounsaturated fats.

Proteins

Yellow split peas are a rich source of plant-based protein, making this stew a great option for vegetarians. One serving of yellow split pea stew contains approximately 12 grams of protein.

Vitamins and minerals

Yellow split peas are packed with vitamins and minerals, including iron, potassium, and vitamin B6. These nutrients are essential for overall health and well-being.

Alergens

This recipe is free of common allergens like dairy, nuts, and gluten. However, if you have any food allergies, be sure to check the ingredients for potential allergens.

Summary

Yellow split pea stew is a nutritious and delicious dish that is high in protein, fiber, and essential vitamins and minerals. It is a healthy option for vegetarians and a great way to incorporate more plant-based foods into your diet.

Summary

Yellow split pea stew, or Kik Alicha, is a flavorful and nutritious dish that is perfect for a cozy meal. This vegetarian stew is packed with protein, fiber, and essential vitamins and minerals, making it a healthy option for vegetarians. Serve the stew with injera or rice for a complete meal that is sure to satisfy.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl living in a small village nestled in the hills of Tuscany. My grandmother, Nonna Maria, was the one who first introduced me to the wonders of cooking, and it was her that I learned this delicious recipe for Yellow Split Pea Stew.

Nonna Maria was a formidable woman, with a fiery temper and a heart of gold. She had learned to cook from her own mother, who had learned from her mother before her, and so on back through the generations. Our family recipe for Yellow Split Pea Stew was one that had been passed down for centuries, and Nonna Maria took great pride in teaching it to me.

I remember the day she first showed me how to make it. It was a chilly autumn day, the leaves turning gold and red, and the smell of wood smoke in the air. Nonna Maria had a twinkle in her eye as she gathered the ingredients together on the worn wooden table in our small kitchen.

"Ah, mia cara," she said, her voice deep and musical. "Today, I will teach you how to make Yellow Split Pea Stew. It is a dish that has been in our family for generations, and I am proud to pass it on to you."

I watched as she measured out the yellow split peas, the onions, the carrots, and the celery. She showed me how to chop the vegetables finely, how to sauté them in olive oil until they were soft and fragrant. She added the split peas, along with a ham hock and a few bay leaves, and covered it all with water.

"Patience, mia cara," she said, as the stew simmered gently on the stove. "The longer it cooks, the more the flavors will meld together, and the more delicious it will be."

And she was right. As the hours passed, the stew grew richer and more flavorful, the split peas softening and thickening the broth. By the time it was ready to eat, the whole house was filled with the tantalizing aroma of garlic and herbs, and my mouth was watering in anticipation.

Nonna Maria ladled out steaming bowls of the stew, topping each one with a drizzle of olive oil and a sprinkle of fresh parsley. We sat down at the table together, the flickering candlelight casting a warm glow over the scene, and dug in.

The stew was a revelation. Creamy and hearty, with just a hint of smokiness from the ham hock, it was the perfect comfort food for a cool autumn evening. I savored each spoonful, the flavors dancing on my tongue, and felt a deep sense of connection to my family and my heritage.

From that day on, Yellow Split Pea Stew became a staple in our household. I made it for my parents, my siblings, my friends, anyone who would sit down at my table and share a meal with me. And each time I made it, I thought of Nonna Maria, and the love and tradition that she had passed down to me.

Over the years, I have tweaked the recipe here and there, adding my own twist with a dash of cumin or a splash of white wine. But the heart of the dish remains the same, a simple yet delicious stew that speaks to the soul.

As I sit here now, in my cozy kitchen with the fire crackling in the hearth, I can't help but feel grateful for the gift that Nonna Maria gave me all those years ago. The recipe for Yellow Split Pea Stew is more than just a list of ingredients and instructions, it is a link to my past, a connection to my family and my roots.

And as I take a bite of the stew, the flavors swirling on my tongue, I know that I am carrying on a tradition that stretches back through the generations, and that one day, I will pass it on to my own grandchildren, just as Nonna Maria did for me.