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Photo: Penny De Los Santos
Active Time:30 minsTotal Time:2 hrs 40 minsServings:6Jump to Nutrition Facts
Active Time:30 minsTotal Time:2 hrs 40 minsServings:6
Active Time:30 mins
Active Time:
30 mins
Total Time:2 hrs 40 mins
Total Time:
2 hrs 40 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsDal1cupdried yellow split peas5cupswater, divided, plus more as needed1tablespoonsafflower oil1smallonion, chopped1clove garlic, minced1teaspoonminced fresh ginger½teaspooncumin seeds1small Scotch bonnet chile pepper (see Tip)orother hot red pepper¾teaspoonkosher saltRice1cupCarolina Gold rice (see Tip)1 ½cupswater1tablespoonunsalted butter½teaspoonsalt
Cook Mode(Keep screen awake)
Ingredients
Dal
1cupdried yellow split peas
5cupswater, divided, plus more as needed
1tablespoonsafflower oil
1smallonion, chopped
1clove garlic, minced
1teaspoonminced fresh ginger
½teaspooncumin seeds
1small Scotch bonnet chile pepper (see Tip)orother hot red pepper
¾teaspoonkosher salt
Rice
1cupCarolina Gold rice (see Tip)
1 ½cupswater
1tablespoonunsalted butter
½teaspoonsalt
Directions
To prepare dal:Soak split peas in 3 cups water in a large bowl for 2 hours. Drain.
Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring, until soft, about 5 minutes. Add garlic and ginger and cook, stirring, for 30 seconds. Add cumin seeds and cook, stirring, for 30 seconds. Add the split peas, the remaining 2 cups water, chile pepper and 3/4 teaspoon salt. Bring to a boil. Lower heat to maintain a simmer, cover and simmer, skimming off foam as necessary, until the split peas are very soft, 25 to 30 minutes. Mash with a fork or potato masher, adding 1 tablespoon of water at a time (about 1/4 to 1/2 cup total), until the peas are the consistency of oatmeal.
Remove the chile from the dal and serve with the rice.
Tips:
Scotch bonnet chiles are a common ingredient in Trinidadian cuisine. They are some of the hotter peppers on the Scoville scale. Keep white vinegar handy to wipe down surfaces that the pepper has touched—including your hands—before washing with soap and water.Carolina Gold rice is a flavorful, long-grain variety that first arrived in the Carolinas with enslaved people in the 1600s. (The yellow-hued crop became known as “the golden seed.") It has a fluffy texture that’s a favorite in low-country cooking. Find it with other rices at the grocery store or online.
Originally appeared: EatingWell Magazine, March 2022
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Nutrition Facts(per serving)276Calories5gFat47gCarbs9gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
