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Indian-Style Split Pea Soup

4 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 45 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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 vegetable broth, low-sodium 1 L
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
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 (320g)

Amount

% Daily Value

Calories

210

Fat

2 g

4 %

Saturated 0.2 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

36 g

12 %

Fibre

5 g

21 %

Sugars

6 g

Protein

13 g

Vitamin A

0 %

Vitamin C

8 %

Calcium

3 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Fat, Saturated Fat, Sodium
Source of  :
Copper, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K
Good source of  :
Fibre, Iron, Magnesium, Niacin, Vitamin B1, Zinc
Excellent source of  :
Folacin, Manganese, Potassium
Diet-related health claims  :
Artery-healthy, Heart-healthy

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

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again