Persian Split Pea and Barley Stew
Dive into the bold flavors of a hearty Persian Split Pea and Barley Stew, a nourishing dish brimming with warm spices and wholesome ingredients. This comforting stew combines tender yellow split peas and pearled barley, simmered to perfection in a fragrant base of turmeric, cinnamon, and cumin. The addition of aromatic dried limes (limoo amani) infuses a tangy depth, balanced beautifully with vibrant spinach and a refreshing splash of fresh lemon juice. Perfect for chilly days, this protein-rich, plant-based recipe is ideal as a satisfying main course. Serve it with crusty bread or over fluffy steamed rice for a complete meal. Easy to prepare yet complex in flavor, this Persian-inspired stew is a must-have for those craving global cuisine with a touch of rustic charm.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 large yellow onion, diced
- 4 garlic cloves, minced
- 1 teaspoon ground turmeric
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground cumin
- 0.5 teaspoon ground black pepper
- 1 cup yellow split peas
- 0.5 cup pearled barley
- 6 cups vegetable broth
- 1 cup diced tomatoes (canned or fresh)
- 2 dried lime (limoo amani), pierced with a fork
- 2 cups spinach, chopped
- 2 tablespoons fresh lemon juice
- 1 teaspoon salt
- 2 tablespoons fresh cilantro or parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5-7 minutes until translucent.
Stir in the minced garlic, ground turmeric, cinnamon, cumin, and black pepper. Sauté for an additional 1-2 minutes until fragrant.
Add the yellow split peas, pearled barley, vegetable broth, and diced tomatoes to the pot. Stir to combine.
Pierce the dried limes (limoo amani) several times with a fork, then add them to the pot.
Bring the stew to a boil, then reduce the heat to low. Cover and simmer for about 60 minutes, stirring occasionally.
Check the consistency and texture of the split peas and barley. If they are fully cooked and tender, proceed to the next step; if not, continue cooking for another 10-15 minutes, adding more water if needed.
Stir in the chopped spinach and cook for an additional 5 minutes, allowing it to wilt.
Add the fresh lemon juice and salt, adjusting the seasoning to taste.
Remove the dried limes from the stew and discard them.
Ladle the stew into bowls and garnish with fresh cilantro or parsley, if desired. Serve hot with crusty bread or over steamed rice.
Nutrition Facts
Calories |
2158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.6 g | 76% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 8.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5918 mg | 257% | |
| Total Carbohydrate | 333.4 g | 121% | |
| Dietary Fiber | 95.8 g | 342% | |
| Total Sugars | 54.0 g | ||
| Protein | 94.3 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 586 mg | 45% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 6344 mg | 135% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
