Ethiopian · lunch, dinner

Kik Alicha (Ethiopian Yellow Split Pea Stew)

Kik Alicha (Ethiopian Yellow Split Pea Stew) — from Martie A Cooking Official's cooking video Watch how it’s made · 10:48

Video by Martie A Cooking Official on YouTube · Open on YouTube

50 minServes 4293 kcal a serve
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Yellow split peas give each serve about 12 g of fibre and 11 g of plant protein, the fat is olive oil and there is only ¾ tsp of salt in the whole pot. Mild, vegan and naturally gluten-free.

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Ingredients 11

Method

Tap a time to watch that step in the video.

  1. Rinse the split peas, then boil them in fresh water with ½ tsp salt until just tender but still holding their shape. Drain. 1:30
  2. Cook the finely chopped onion in a wide pan over medium heat, stirring, until soft. 5:57
  3. Add the olive oil, the tomato and the garlic and ginger, and cook, stirring, until the tomato breaks down into a thick sauce. 7:00
  4. Stir in the turmeric, then add the drained split peas and mix well so they are evenly coated. 7:37
  5. Add a little water and the remaining salt and simmer gently until the peas are completely soft. Add the jalapeño strips, cover for a few minutes more and serve with the jalapeño on top. 8:37

Tip. Serves 4 (our estimate). Alicha means mild: there is no berbere, so it suits children and pairs well with spicier wots. Keeps 4 days in the fridge and freezes well.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy293 kcal1,220 kJ
Protein11 g22% of a day
Fibre12 g42% of a day
Carbohydrate32 g21 g net · 6.2 g sugars12% of a day
Fat14 g2 g saturated18% of a day
Sodium440 mg19% of a day

Where the energy comes from one serve

  • Net carbs 33%
  • Protein 17%
  • Fat 50%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Folate High24%

94 µg a serve, mostly from yellow split peas (86%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E Source15%

2.3 mg a serve, mostly from virgin olive oil (84%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source15%

18 µg a serve, mostly from virgin olive oil (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C Source14%

12 mg a serve, mostly from jalapeño (36%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source13%

610 mg a serve, mostly from yellow split peas (74%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source13%

55 mg a serve, mostly from yellow split peas (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source13%

1.4 mg a serve, mostly from yellow split peas (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source12%

2.2 mg a serve, mostly from yellow split peas (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 Source10%

0.2 mg a serve, mostly from yellow split peas (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

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Omega-39%

0.1 g a serve, mostly from virgin olive oil (70%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Calcium3%

33 mg a serve, mostly from yellow split peas (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A2%

15 µg a serve, mostly from tomato (87%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium2%

1.2 µg a serve, mostly from yellow split peas (64%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Martie A Cooking Official; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.