A comforting split pea dal simmered with warming spices, garlic, ginger, and coconut milk, then finished with
fresh cilantro and a squeeze of lemon. Rich in plant-based protein, fiber, and aromatic flavor, this nourishing
one-pot meal is hearty, satisfying, and perfect for everyday cooking.
Prep and Nutrition Info
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4–6
Diet: Plant-Based, Gluten-Free, Dairy-Free
Ingredients
For the Dal
- 2 tbsp extra virgin olive oil
- 1 small yellow onion, finely diced
- 3 garlic cloves, minced
- 1 tbsp freshly grated ginger
- 1½ cups dried yellow split peas, rinsed
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground cinnamon
- ¼ tsp black pepper
- ½ tsp sea salt, plus more to taste
- 4 cups low-sodium vegetable broth
- 1 cup full-fat coconut milk
- 2 cups baby spinach
- Juice of ½ lemon
Optional Garnish
- Fresh cilantro
- Cooked brown rice
- Toasted pumpkin seeds
- Red chili flakes
- Lemon wedges
How to Make Anti-Inflammatory Split Pea Dal
- Heat the olive oil in a large saucepan or Dutch oven over medium heat.
- Add the onion and cook for 4–5 minutes until softened.
- Stir in the garlic and ginger, cooking for another 30 seconds until fragrant.
- Add the turmeric, cumin, coriander, cinnamon, black pepper, and sea salt, stirring continuously for about 1 minute until aromatic.
- Add the rinsed split peas and vegetable broth, stirring well to combine.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 35–40 minutes, stirring occasionally, until the split peas are tender and beginning to break down.
- Stir in the coconut milk and baby spinach, cooking for another 3–5 minutes until the spinach has wilted and the dal is creamy.
- Remove from the heat and stir in the fresh lemon juice.
- Taste and adjust the seasoning if needed.
- Serve warm, garnished with fresh cilantro, red chili flakes, toasted pumpkin seeds, and lemon wedges, alongside brown rice if desired.
A Few Notes on Technique
Do not rush the spice step. That minute of stirring the ground spices in hot oil before adding liquid is what separates a flat dal from a fragrant one. The heat wakes up the aromatics and changes how the whole pot tastes.
Do not skip the black pepper either. It is a small amount, but it pairs with the turmeric in a way that has been studied for good reason.
And add the lemon at the very end, off the heat. Cooking it dulls the brightness. Stirred in last, it lifts everything.
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 5 days. The anti-inflammatory split pea dal will naturally thicken as it cools, so simply stir in a splash of water or vegetable broth when reheating.
It also freezes well for up to 3 months. Portion it into individual containers before freezing so you can thaw exactly what you need on a hard day.
Easy Variations
Swap the spinach for kale, chard, or frozen chopped greens. Add a diced carrot or sweet potato along with the split peas for extra body. Stir in a spoonful of tomato paste with the spices for a deeper, richer color.
If you like more heat, add a chopped green chili with the garlic. If you want it milder, leave out the chili flakes entirely and lean on the cinnamon.
Red lentils work in place of split peas, though they cook faster. Start checking at 20 minutes.
A Bowl That Does More Than Fill You
This is not a restrictive recipe. It is a generous one.
The reason anti-inflammatory split pea dal earns its name is not marketing. Legumes deliver fiber that feeds the gut microbiome. Olive oil and coconut milk supply fats that help you absorb what is in the spices. Greens add micronutrients. And the turmeric at the center of the pot has been examined in randomized trials for its effects on markers of systemic inflammation.
None of that makes a single bowl medicine. But it does mean that on the nights when cooking feels like one demand too many, this anti-inflammatory split pea dal is a genuinely good default. Warm, filling, forgiving, and already in the freezer.
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