Indian-Style Split Pea Soup

Indian-Style Split Pea Soup

6 servings
Preparation 10 min
Cooking 45 min

210 calories per 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 vegetable broth, low-sodium   1 L
1 1/2 tbsp lemon juice, freshly squeezed   1/2 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

2.5 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

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Indian

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