Split Pea Dhal with Mild Spices & Spinach (Slow-digesting legume)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A golden split pea dhal with gentle spices and wilted spinach — a slow-digesting legume pot that simmers quietly into a blood-sugar-friendly bowl.
Split peas are one of the most reliable slow-digesting legumes there is — they release their energy with real patience, and their fiber count is a gift to anyone watching blood sugar. Simmered with turmeric and cumin until golden and soft, then thickened with spinach, this dhal is a pot of steady fuel that costs almost nothing and reheats like a dream.
🥄 Ingredients
- 🫗 200g / 1 cup dried yellow split peas, rinsed
- 🫗 100g / 3 cups baby spinach
- 🫗 1 onion, finely chopped
- 🫗 2 garlic cloves, minced
- 🫗 1 teaspoon grated fresh ginger
- 🫗 1 teaspoon ground turmeric
- 🫗 1 teaspoon ground cumin
- 🫗 1/2 teaspoon mild curry powder (optional)
- 🫗 4 cups (1L) low-sodium vegetable broth
- 🫗 1 tablespoon olive oil or ghee
- 🫗 Juice of 1/2 lemon
- 🫗 Salt and black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Heat the oil in a pot over medium heat and cook the onion 5 minutes until soft. Add the garlic, ginger, turmeric, cumin, and curry powder; cook 1 minute until fragrant.
Add the split peas and broth, bring to a boil, then lower to a simmer. Cover and cook 30–35 minutes until the peas are completely soft and beginning to break down.
Stir in the spinach and cook 2–3 minutes until it wilts into the dhal.
Season with salt, pepper, and the lemon juice. Serve warm and thick, like a porridge.
⚠️ Common Mistakes
- ✕
Using stale split peas that refuse to soften; buy them fairly fresh.
- ✕
Rushing on high heat, which scorches the onion and leaves the peas crunchy.
- ✕
Salting before the peas soften — salt slows their breakdown.
🔄 Variations
Swap split peas for red lentils; they cook about 10 minutes faster.
Stir in a spoon of yogurt or coconut milk for creaminess.
Top with toasted cumin seeds for a crunchy, fragrant finish.
🧊 Storage
- 📦
Keeps 4 days in the fridge and thickens as it sits; loosen it with water.
- 📦
Freezes beautifully for up to 3 months.
💡 Chef Tips
Tip 1: Split peas need no soaking — just a rinse — and soften right in the pot.
Tip 2: Skim any foam for the first 10 minutes for a clean, golden dhal.
Tip 3: The lemon is the finishing grace; dhal without acid tastes flat.
Tip 4: Prefer it thinner? Add more broth. Thicker? Let it simmer longer uncovered.
❓ FAQ
Are split peas low GI? Yes — they're a slow-digesting legume with serious fiber, so their energy releases gradually rather than spiking.
Why doesn't the recipe soak them? Whole dried peas need soaking; split peas cook quickly in the pot, and that speed is half their appeal.
Is this enough protein? At 18g per bowl with fiber-driven satiety it holds most appetites; add a poached egg or yogurt for a protein boost.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →