High-Protein Yellow Pea & Spinach Stew (Nutritious & Budget-Friendly)

Instructions

1. Pressure Cook the Peas: Add the soaked and washed yellow peas to a pressure cooker with 2 cups of water, turmeric, salt, and 1/4 tsp olive oil. Cook on medium heat for 12–15 minutes.
2. Sauté the Aromatics: While the peas are cooking, heat 1 tbsp olive oil in a separate pan. Add the cumin seeds and let them crackle. Add the chopped red onion and sauté for 2 minutes.
3. Build the Flavor: Add the chopped yellow onion, garlic, ginger, and green chilies. Sauté for 3–4 minutes until softened.
4. Add Spices & Tomato: Stir in the tomato paste (or chopped tomato), cumin-coriander powder, salt, and turmeric. Sauté for another 2–3 minutes. The mixture should look rich and well-cooked (even with minimal oil).
5. Thicken the Soup: Once the peas are cooked, use a spoon or masher to mash some of the peas directly inside the pressure cooker. This creates a thick, creamy gravy naturally.
6. Combine & Simmer: Pour the cooked peas into the tomato-onion mixture. If the soup is too thick, adjust with a little water. Bring to a boil.
7. Final Touch: Stir in a handful of fresh spinach and allow it to wilt.
8. Serve: Serve hot with 1/2 cup of cooked rice for a complete high-protein meal.