Yellow split pea & pumpkin seed soup
FREQUENCY:
As desired
SERVES:
2 with leftovers
PREP/COOK TIME:
120 minutes
DIRECTIONS:
Sauté the vegetables:
In a soup pot over medium heat, warm the oil. When the oil is hot, add the onion, celery, garlic, ginger, and pepper. Sauté, stirring often, for 8 minutes, until the onions are looking translucent and softened.
Add the hot pepper and spices:
Stir in the chilli, turmeric, cumin, and coriander. Cook, stirring constantly, for 2 minutes.
Stir in the split peas:
Continue stirring until they are coated with the onion/celery mixture.
Add the water and boil:
Pour in the water and bring to a boil, stirring. Add the bay leaf.
Simmer the soup:
Cover the pot and let the soup bubble gently for 1 1/2 hours, until most of the split peas have fallen apart and are tender.
Stir the soup occasionally. If the soup looks like it has broken down at this point, add the salt, stir and cook for another 30 minutes until the soup looks thick and creamy, then move on to step 6.
If your split peas still feel firm, cook for an additional 30 to 60 minutes (2 1/2 to 3 hours total cooking time) before adding the salt. Add more water if the soup seems too thick.
Add the lemon juice and taste for seasoning:
Once the split peas are tender, add the lemon juice, plus additional salt and black pepper to taste. Stir to combine.
Serve the soup:
Ladle into bowls and top with yogurt or sour cream, coriander, and pumpkin seeds.
INGREDIENTS:
Onion, finely chopped (1 large)
Celery, finely chopped (1 stalk)
Garlic, finely chopped (1 clove)
Fresh ginger, peeled and finely chopped (1-inch piece)
Black pepper to taste
Jalapeño or other chilli, cored, seeded, and finely chopped (1)
Ground turmeric (1 teaspoon)
Ground cumin (1 teaspoon)
Ground coriander (1 teaspoon)
Yellow split peas (2 fists)
8 cups water, or more if needed
Bay leaf
Juice of 1/2 lemon or more to taste
Yogurt or sour cream, to serve (1/2 cup)
Fresh coriander (handful)
Pumpkin seeds to top (2 thumbs)
NUTRITIONAL EVALUATION:
The main protein source of this dish are red split lentils which provide around 7.75g of protein for every 100g. Despite being lower than animal protein sources (most meat and fish provide around 20g per 100g), legumes have the added benefit of fibre and many micronutrients including zinc and iron. Greek yogurt has a a similar protein content to legumes and is a great source of calcium
Olive oil is a healthy monounsaturated fat, rich in antioxidants. Olive oil can be supportive of cardiovascular health and can reduce inflammation thanks to a component called oleocanthal.
Onions are one of the main sources of fructans, a kind of prebiotic fibre which feed the beneficial bacteria in your gut. Onions are also a great source of quercetin, a powerful antioxidant which can help support and modulate the immune system.
Celery is an excellent source of potassium, and electrolyte useful to keep body fluids balance.
Carrots are an excellent source of fibre and betacarotene, which are a pre-coursors of vitamin A (a body enzyme transforms beta carotene in vit A). Vitamin A is essential for all rapidly reproducing cells such as the skin, gut mucosa and retina.
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