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Related recipes: Citrus, Corn-Free, Dairy-Free, Egg-Free, Herbs, High Fiber, Low-Sugar, Main Dishes, Peas, Potatoes, Soy, Tomatoes, Vegan, Vegetables, Vegetarian, Winter
Yield: 7 servings
2 onions
1 lemon
1–2 packages of firm tofu
3 cups (720mL) of water
Olive oil (as needed for sautéing and roasting, about 1/3 cup (80mL)
1 28-ounce (795-g) can whole peeled tomatoes
1 Tbs (15g) tomato paste
1 lb (455g) potatoes
1 cup (195g) yellow split peas
2 Tbs (15g) Persian spice mix (cumin, coriander, ginger powder, turmeric, saffron, and cinnamon)
1 Tbs (7g) turmeric
1 tsp (6g) or more salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) pepper
Sauté sliced onions in one to two Tbsp (15 to 30mL) of oil until translucent. Add the spice mix and turmeric and sauté for an additional 2 minutes. Add water, tomatoes, tomato paste, split peas, lemon juice, salt, and pepper. Simmer for about 30 minutes or until the split peas are cooked.
Dice the potatoes. In a separate bowl, combine two Tbsp (15mL) of oil, spice mix, salt, and pepper, and add the diced potatoes. Toss well, transfer to a cookie sheet, and roast in a 375°F (190°C) oven for about 30 minutes or until done. Repeat with tofu.
Mix the tofu and potatoes into the stew and serve over steamed rice.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Recipe by Omid Roustaei
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
