Indian-Style Split Pea Soup

11 Reviews
91% would make this recipe again

This recipe is incompatible with your food profile

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.