A TABLE FOR 1
by Lana Almulla
Vegan Friendly Gheimeh
GF DF V
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Gheimeh also known as Khoresh-e Gheimeh (Persian: قیمه) is an Iranian and Iraqi stew (khoresh) consisting of meat, tomatoes, split peas, onion and dried lime. The stew is garnished with aubergine and/or potato fries and usually served with rice.
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This is just one of the many stews my mama cooks that I grew up on as a kid. Hearty, warming, comforting and delicious, I had a serious craving for it the other day so decided to experiment making it without the meat. Really it was just as delicious and to be honest I didn't even notice the difference. What's pretty awesome is the amount of plant based high quality, full spectrum protein this meal packs without the meat: just 1 cup of cooked split peas amounts to a whopping 16.3g of protein! Split peas have an amino acid score of 102 meaning it is a complete high quality protein! The human body needs 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman, so for one meal these split peas pack a lot. Not to mention served with 1 cup of brown rice increases your protein intake by 5 extra grams! How's that for some serious plant based protein? also full of nutrient density, fibre and essential vitamins and minerals.
Protein is not just for muscle building. Protein is necessary in every main meal for proper blood sugar balance and satiation. Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
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Ingredients
Time: 2hr 15min
Serves: 4-6
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1 x large yellow onion diced (If you have a food processor or vitamix to save a tiny bit of time you can peel it cut it in half and chuck it in the processor to 'chop' for you).
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1 tsp coconut oil
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4-5 strands of saffron soaked in 5 tbsp of warm water (soak until water is deep orange or yellow, usually 15 minutes)
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1 tsp turmeric
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1/2 tsp ground cumin
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1/2 tsp ground coriander
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1 tsp cinnamon
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6 tbsp tomato purée
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1 tbsp lemon juice
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1/2 tsp ground black pepper
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2 x cups of dried organic yellow split peas (soak the night before in water or for at least 4-8 hours before cooking, note that split peas will expand during soaking and cooking so 2 cups yields 6 after cooking and soaking)
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6 x cups of natural spring water
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1 x large or 2x medium aubergines washed and cut into cubes
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Sea Salt to taste
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Directions​​
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Fry the diced onions on a medium heat with the coconut oil in a large casserole pot until they are soft.
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Add the saffron water, turmeric, cumin, coriander and cinnamon stirring well.
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Then add the tomato paste, lemon juice and 1/2 tsp ground black pepper, mixing it all together.
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Rinse and drain the lentils, add them to the pot with the 6 cups of water.
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Pierce a few holes into the dried limes with a fork or sharp knife and place into the pot.
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Turn the heat to high and when it begins to boil, cover the pot with a lid and place heat to low.
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Allow to cook for 1 hour and then add in the aubergine.
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After the stew has been cooking for 2 hours add salt to taste. Squash the dried limes against the sides of the pot until they burst to release their juices and stir well. Continue cooking until the split peas are tender and cooked through.
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Enjoy on a serving of brown rice, some savoury coconut yoghurt and a side of salad! Mmm!
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Tips: Gheimeh is typically eaten with finely cut matchstick potatoes fried and served on top. I like to do the same with sweet potatoes and bake them in the oven them sprinkle them on top.
The longer you soak your split peas, the less cooking time they'll need, so a minimum of 4 hours of soaking will mean 2 hours of cooking, soaked overnight and you could reduce that time by almost half.
Oh and P.s. you can eat the cooked dried lime :-)
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