Yellow Split Pea & Sweet Potato Soup
Yellow Split Pea & Sweet Potato Soup:
4 servings (about 2 cups or 480 ml per serving) | Prep Time: 15 minutes | Cook Time: 50 minutes |Total Time: 65 minutes
Ingredients:
- 1 Tbsp olive oil
- 1 yellow onion, chopped
- 2 garlic cloves, minced
- 2-inch (5-cm) piece fresh ginger, grated or minced
- 1/2 tsp ground cumin
- 1/4 tsp ground turmeric
- 1/2 tsp salt
- 3 cups (400 g) peeled and roughly chopped sweet potatoes
- 2/3 cup (131 g) dry yellow split peas, picked over to remove any grit
- 4 cups (960 ml) low-sodium vegetable broth
- 1 cup (240 ml) water
- 4 Swiss chard leaves, chopped
- 1/2 cup (120 ml) fortified nondairy milk of choice (almond, hemp, rice, etc.)
- Dash of black pepper
- 1/2 cup (73 g) chopped peanuts for serving (optional)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large Dutch oven or soup pot, heat oil over medium-high heat. Add onion. Cook for 5–7 minutes, or until the onion is translucent and soft. Add garlic and ginger, and cook, stirring constantly, for another 2 minutes, until the garlic is quite fragrant. Add a few tablespoons of water as needed, to prevent ingredients from sticking.
- Add cumin, turmeric, salt, sweet potatoes, split peas, broth and water to the pot. Bring to a boil and then reduce to a simmer. Cook, covered, for 30 minutes, stirring occasionally. Remove the lid and simmer for another 10 minutes so that the soup thickens up. Stir in Swiss chard and cook for 2 minutes, or until leaves are wilted. Turn off the heat, stir in nondairy milk and then season to taste with black pepper.
- When ready to eat, top each serving with 2 tablespoons chopped peanuts, if desired.
Notes:
Storage tip: Leftovers will keep in an airtight container in the refrigerator for up to 4 days, and can be frozen in individual 2-cup (480-ml) portions for up to 1 month.Simplify this recipe: Use 2 pre-minced and frozen ginger cubes and 3 cups (400 g) pre-chopped sweet potatoes.
Make it nut-free: Substitute raw, shelled sunflower seeds for the chopped peanuts.
Nutrition Information Per Serving:
249 calories, 4.5 g total fat, 0.7 g saturated fat, 0.7 g polyunsaturated fat, 2.8 g monounsaturated fat, 0 mg cholesterol, 553 mg sodium, 895 mg potassium, 44.3 g total carbohydrates, 12.7 g fiber, 10.1 g sugar, 10.2 g protein, 11% calcium, 18% iron
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