April 15, 2011

Creamy Split Pea Soup

I took this photo at dusk, so the soup looks yellowish-brown. But, trust me folks, it's green. Like, "exorcist green." And it's delicious!
If you like, you could mince some veggie bacon and saute it with the onions at the beginning to add more of an authentic flavor, but I prefer to throw a three-inch piece of kombu in my soup water instead of the sauteed veggie bacon. If you have access to kombu (it's not very expensive, but can be hard to find - check the Asian aisle) I highly recommend it for all of your beans. It makes beans mucho flavorful, and it cuts down on the farts. Win win!

1 white or yellow onion, finely diced
1/4 cup fresh oregano leaves, minced
1 tablespoon olive oil
8 cups water
1 16-ounce bag split peas
2 large carrots, peeled and finely diced
1 cup unsweetened soy milk, or whole milk
5 sun-dried tomato halves, finely diced or minced
A few shakes of sesame oil
1 tablespoon paprika
2 tablespoons low-sodium soy sauce (gluten-free, if preferred)
2 tablespoons lemon juice
Dash of chili powder
Pinch of cayenne
Salt and pepper, to taste
Sprinkle parmesan or nutritional yeast on top (optional)
  • In a large pot, heat oil over medium heat. Add the onions and oregano. Saute gently until onions are soft and translucent.
  • Add water, split peas, and all spices. Stir well and bring to a boil. Stir again, reduce heat to medium-low, cover and allow to simmer for half an hour, stirring occasionally.
  • Add carrots, sun-dried tomatoes, and milk. Stir well, and allow to simmer another 15 or 20 minutes, until carrots, tomatoes, and peas are soft.
  • Use an immersion hand-blender to whip the soup until it's nice and creamy. Do a taste test to see if you need to add any more spices or cook a little while longer.
  • Serve with a generous sprinkle of parmesan or nutritional yeast on top.
  • Makes about 8 servings.
  • Enjoy!
(per serving - calculated w/soy milk, no garnish)
Calories: 115.2 / Total Fat: 2.9g (Saturated Fat: 0.4g, Polyunsaturated Fat: 0.5g, Monounsaturated Fat: 1.4g) / Cholesterol: 0.0mg / Sodium: 180.2mg / Potassium: 298.2mg / Total Carbohydrates: 16.8g (Dietary Fiber: 6.2g, Sugar: 3.4g) / Protein: 6.4g / Iron: 9.9%

1 comment:

organic food said...

Not that obvious that this recipe got lots of ingredients. And the good thing about it, is you know that you'll be getting nutritional value eating this soup.