Indian-Style Split Pea Soup

11 Reviews
91% would make this recipe again

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Preparation : 10 min Cooking : 45 min
210 calories/serving

Ingredients

1 1/2 cup green split peas (dried), rinsed and drained 300 g
1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp turmeric 2 g
1/2 tsp curry powder 2 g
1/8 tsp cayenne pepper 0.4 g
2 cloves 0.1 g
4 cups chicken broth 1 L
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp fresh cilantro [optional] 6 g

Before you start

Split peas do not require presoaking before cooking.

Method

  1. Rinse the splt peas well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger, spices, and cloves. Cook 1 min with stirring. Add the peas and broth. Season with salt and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 45 min until the peas become very soft. Add the lemon juice and adjust the seasoning.
  4. If desired, purée the soup in a blender. Serve into bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

210

Fat

2 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

440 mg

18 %

Carbohydrate

36 g

12 %

Fibre

5 g

20 %

Sugars

6 g

Net Carbs

31 g

Protein

13 g

Vitamin A

1 %

Vitamin C

8 %

Calcium

3 %

Iron

16 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Manganese, Potassium
Good source of  :
Fibre, Iron, Magnesium, Niacin, Vitamin B1, Zinc
Source of  :
Copper, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Vitamin K
Low  :
Fat, Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

11 Reviews (11 with rating only) 91% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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