This recipe is my take on a hearty smoky split pea soup. In place of ham, I’ve used smoked tofu, which is readily available in most grocery stores nowadays. If you cant find any, you can use standard firm tofu or just omit the tofu all together, especially if you don’t like soy.

In place of traditional green or yellow split peas, I’ve used moong dal. Moong dal is essentially just mung beans that have had their skins removed and are split. They are much quicker to cook in comparison and are also very easy to digest. Moong dal is very prevalent in ayurvedic cooking because it is so easy to digest.

These lovely little beans are super affordable and contain a fair amount of plant based protein. Coming in at about 24 grams of protein per 100 gram serving of beans. That’s pretty darn cool of you ask me!

You also do not have to presoak these little gems. Just be sure to give them a good rinse under cold, running water in a strainer and add them to whatever you are cooking. Easy Peasy, no pun intended, as these are beans, not peas 😄

Ingredients:

1 Tbsp coconut oil

1 yellow or white onion, peeled and chopped

2 stalks celery, chopped

3 medium carrots, peeled, diced

1/2 to 1 package of smoked tofu (usually around 180 grams) cubed into bite sized pieces

2 small or 1 large white sweet potatoes, peeled and diced

2 tsp smoked paprika

2 tsp yellow curry powder

1 tsp onion powder

1 tsp garlic powder

1/2 tsp turmeric powder

1/4 tsp dried sage

3/4 tsp- 1-1/4 tsp sea salt, depending on your taste buds

1/4 tsp ground black pepper

1 clove garlic, minced or grated

2 cups moong dal (split mung beans), rinsed

8 cups of water, tea, or broth (I usually stick with water)

½ of a lemon, juiced

1/2 -3/4 cup of fresh parsley, chopped, plus more for garnish

Procedure:

Heat a large pot over medium heat. I like to use a cast iron pot for the even heat distribution, any kind of pot you have works though. Once the pot is heated, add the oil allowing it to melt, coating the bottom for your pan. This usually only takes 5-10 seconds.

Add onions and celery. You should get a nice sizzling noise when they hit the hot pan. Sauté for 5-7 minutes or until the onions begin to caramelize. This is where you begin to build your flavor. Add carrots, cook for 3-4 minutes so that they begin to soften.

Next, add the tofu, continue to sauté for 3-4 minutes. The tofu will start to pick up some color and brown a little on its sides. If at any point your pan gets too hot or things start to stick, add a wee splash of your water to help loosen everything up. This will also help to deglaze the pan.

Add smoked paprika, curry powder, onion and garlic powders, turmeric. sage, salt, and pepper. Stir rapidly to quickly coat everything in the spice mix and to allow the spices to bloom, 5-10 seconds. Immediately add or grate in the fresh garlic and stir rapidly for 5-10 seconds to allow the garlic to release its pungent aroma.

Thoroughly rinse the moong dal in a strainer under running cold water. Rinse until the water runs clear and all the powdery coating on the beans is washed off. Add the rinsed moong dal and sweet potatoes to the pot. Toss everything together in the pot to assure it all gets coated in the spice and garlic.

Add the water and give everything a good stir, making sure to scrap all of the flavorful bits up from the bottom of the pot. Once everything is well stirred and incorporated, turn the heat to medium high or high so that your stew begins to boil. This may take up to 10 minutes depending on what kind of stove you are working with. Make sure you stir every few minutes to assure noting is sticking to the bottom of the pot.

Once the stew comes to a full boil, reduce the heat to medium low. Stir, then cover the pot, letting it simmer for 12 to 15 minutes or until the moong dal and potatoes is fully cooked.

Remove from heat and stir in lemon and chopped parsley. Taste and adjust seasonings if needed.

Serve hot. This dish is great on its own but it is also wonderful accompanied by rice or quinoa. Store excess in airtight containers in the fridge for up to 6 days. You can also freeze this stew for up to 4 months.