Don't miss another issue…      Subscribe

Golden Split Pea and Sweet Potato Soup

 

107

Yield

6

servings

Prep

30

min

Cook

90

min

Ready

120

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

1 tablespoon vegetable oil
1 each onions
chopped
1 each jalapeño pepper
seeded and minced
*
1 tablespoon ginger
minced fresh
2 teaspoons cumin
ground
2 teaspoons coriander
ground
½ teaspoon turmeric
¼ teaspoon cinnamon
ground
*
7 cups water
(or more)
1 large sweet potatoes, or yams
peeled, diced
1 ½ cups yellow split peas
dried
6 tablespoons yogurt, non-fat
6 slices limes
slices
*
1 x cilantro
fresh, chopped
*

Directions

Heat oil in heavy large saucepan over medium-high heat.

Add onion and chili; sauté until tender, about 5 minutes.

Stir in ginger and next 4 ingredients and cook 1 minute.

Mix in 7 cups water, sweet potato and peas.

Bring mixture to boil.

Reduce heat to medium-low, cover and simmer until potato and split peas are very tender, about 1½ hours.

Whisk soup vigorously for smoother texture.

Thin with additional water if necessary.

Season with salt and pepper. (Can be prepared 1 day ahead. Refrigerate.) Return soup to simmer. Ladle soup into bowls.

Top each with 1 tablespoon yogurt, lime slice and cilantro and serve.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 394g (13.9 oz)
Amount per Serving
Calories 23911% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 40mg 2%
Total Carbohydrate 14g 14%
Dietary Fiber 14g 57%
Sugars g
Protein 27g
Vitamin A 117% Vitamin C 14%
Calcium 8% Iron 17%
* based on a 2,000 calorie diet How is this calculated?

 

Founded in 1996.

© 2022 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed