Yellow split peas stew with eggplants and tomatoes

When I crave the comfort of a homemade stew, this creamy combination of yellow split peas and roasted eggplant never disappoints. The smell of lightly toasted antioxidant ingredients, turmeric, pepper, and cinnamon sticks always transports me back to Maman’s kitchen, where I learned to make Persian dishes.

What to pair this yellow split peas stew with?

This stew is delicious on its own, but it also pairs wonderfully with your choice of carbs. My husband enjoys it with rice, as it is traditionally paired with, while I often alternate between rice and sourdough bread, reminiscent of the Indian dal/dhal I grew up loving.

About this Persian Gheimeh Badamjoon

In Farsi, it’s known as Gheimeh Badamjoon, or the longer version, Khoresh Gheimeh Badamjoon, which means stewed eggplants. Gheimeh, a famous Persian stew beloved by many, is typically slow-cooked with cubes of meat.

This is the plant-based version with eggplant, which I call vegan Gheimeh. It’s just as famous as the meat version (especially in my mother-in-law’s house)!

I have been to many family gatherings in my husband’s hometown, and Gheimeh is quite a common dish served alongside saffron rice. The more I have it, the more I understand why it is famous. I mean, it’s healthy, delicious, and made with no sugar!

Since I have been incorporating more legumes into my diet and following an anti-inflammatory diet, I have adapted this delicious recipe taught by Maman. I can say that no matter how many times I make this stew, I don’t think I will get tired of it.

This is a recipe with less oil.

This recipe is made with a slight tweak, which uses much less oil than the traditional method. The eggplants and cherry tomatoes are lightly coated with olive oil and salt before they go to the oven for roasting. Traditionally, the eggplant needs to be fried in a pan.

Since eggplant absorbs liquid like a sponge, you will need a lot of oil to cook it until soft and moist without burning it. I figured roasting eggplant in the oven was the best method to reduce the oil.

They will seem dryer once cooked in the oven, but once you toss them to cook with the split peas, they absorb the good juice from the stew and moisten up.

Why you will like this recipe

• Healthy—Yellow split peas/dals and eggplant are complex carbohydrates that are high in fiber and low in calories. They are also rich in polyphenols—the antioxidants that can potentially help reduce the chance of chronic diseases.

• High-fiber plant-based protein—Just a cup of cooked yellow split peas contains around 16g of protein and 16.3 fiber. That is equal to almost three large boiled eggs and more than three medium-sized apples with skin.

• Vegan & anti-inflammatory—Apart from contributing to reducing carbon footprint, incorporating more plant-based choices is proven to reduce inflammation.

• Versatile—It is not just a stew, you’ll be amazed how it can also be a delicious soup and a dip. Scroll more to see how they fit into this 3-in-1!

Ingredients to make Persian Stewed Lentil with eggplant

• Yellow split peas/Dal—As tempting as it is to swap with other types of legumes, this slow-cooked recipe only works with yellow split peas or dal. Lentils take less time to cook, check out my Lentil Soup recipe.

• Eggplants—I’m using thin-sized eggplants, so cooking them takes less time.

• Red onion—Red onion is my and Maman’s favorite when making Persian recipes. The sweetness and sharpness elevate the natural flavors of many dishes.

• Tomato extract—I recommend going for pure tomato extract with no artificial ingredients. Remember to always check the label!

• Olive oil—I am using extra virgin olive oil to cook the onion and eggplants. You can swap to avocado oil or your choice of oil.

• Persian dried lime—If you like a dish slightly tangy with a hint of bitterness, like an authentic Persian recipe, do not miss this. You can find it in Persian or Middle Eastern markets. As a substitute, a couple of tbsp of lemon juice at the end of the cooking will suffice.

• Seasonings—Ground turmeric, salt, ground black pepper, cinnamon stick. For cinnamon, you can substitute the stick with half a tsp of ground cinnamon.

• Water—I use 4 cups of water when stewing the yellow split peas. Additionally, 1 cup (if the water dries after stewing). Optionally, you can substitute water for vegetable stock for a more concentrated flavor. I’d suggest going for 2 cups of water and 2 cups of vegetable stock.

Instruction

Step 1-Roasting eggplants in the oven

1. Cut the crown of the eggplants.
2. Then cut them in half from top to bottom.
3. Using the tip of the knife, score the inner flesh, creating small diamond shapes.
4. Lay the eggplants and tomatoes on a tray, drizzle with olive oil, and brush them to coat the oil evenly.
5. Sprinkle some salt over the eggplant and tomato.
6. Transfer the tray to the highest oven rack to roast for 30 minutes or until the eggplant is tender (not completely soft) and golden brown.

Step2-Stewing the yellow split peas

1. In a medium pot, warm the olive oil over medium heat.
2. Add chopped onion and cook until translucent (about 5 minutes).
3. Add pepper, ground turmeric, and cinnamon, and toast them for a few seconds.
4. Add tomato extract and yellow split peas to the pot and stir them to coat.
5. Pour in the water and salt and bring them to a boil by increasing the heat to high.
6. Once boiling, reduce the heat to low and simmer them with the lid closed for 30-40 minutes or until the split peas soften. The peas should be still in shape and not mushy.

Step3-Combine to cook together and serve

1. Add the roasted eggplants, tomatoes, and dried lime to the pot and simmer for another 10-15 minutes with the lid closed. (The water might dry during the simmering, consider adding another 1 cup so the eggplants and tomatoes are submerged). If the water gets too dry, add a cup or 2 of water.
2. Turn off the heat and serve.

Turn this yellow split peas stew into a soup.

Add a cup of water with a quarter to half a teaspoon of salt to make it watery, and boil them for a few minutes. Optionally, a vegetable stock makes a great flavor enhancer to add liquid to the stew. Pulse them with an immersion blender until they turn into a soup, and voila! Enjoy it as a soft food or with your choice of warm bread.

Turn this stew into a dip or thick sauce.

Simply pulse them with an immersion blender until there are no more chunks, and enjoy them as a dip! Before that, you might want to consider cutting the slices of eggplants shorter.

FAQ

Should you soak yellow split peas?

Soaking legumes, including peas, is proven to reduce phytic acid—an antinutrient that can interfere with how your body absorbs nutrients like zinc, iron, calcium, and other minerals. If you want to maximize the benefits of eating legumes, consider soaking them at least 2 hours, and ideally 24 hours, prior to cooking.

Some people have a reaction to phytic acid, like gassy or bloating. If you are the one, consider soaking yellow split lentils or any type of legumes before cooking.

What to eat yellow split peas stew with?

This stew is filling, so I would have it as a main dish and salad as a side dish. Traditionally, in my husband’s family house, we would eat it with rice alongside other side dishes like Salad Shirazi or Parsley salad, garlicky cucumber yogurt, and sour pickles.

This dish is similar to Indian food called dal, so you can eat it as a dip with flatbread.

Can I freeze this split peas stew?

Yes, you can. After cooling completely, store them in containers and freeze them for up to 3 months. To retain freshness, do not thaw them all and freeze them again. Instead, consider portioning them individually before freezing.

To thaw, use a defrost setting on your microwave. Optionally, you can reheat on the stovetop over medium heat. Consider adding a little water or broth if needed.

How long can yellow split peas stew stay in a fridge?

You can keep this stew in a proper container in the refrigerator for up to 4 days. In my experience, it develops the best flavor on the second and third days. If you are not going to finish it within 4 days, I recommend keeping it in a freezer. This split peas stew can stay for 3 months or maybe 4 months, considering that you don’t repeatedly thaw and freeze them again.

Other healthy Persian recipes you might like

• Persian Lentil Soup
• Persian Cold Cucumber Summer Soup
• Garlicky cucumber yogurt
• Salad Shirazi
• Persian Leeks and Chives Frittata

🥣  Did you try this recipe? Let me know your thoughts in the comment below.