Creamy yellow split pea soup

This yellow split pea soup is a flavor and protein powerhouse. Just one small bowl offers over 15 grams of protein. Yellow peas are packed with fiber, protein, and tons of vitamins. If the nutritional content doesn’t make you excited to try this recipe, the taste most certainly will. This soup uses rich, warming spices to yield layers of flavor that will keep your taste buds entertained. It’s kind of like warm sunshine in soup form. Yummy!

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You will need

Preparation

1

Cook the onion: Dice the onion.

In a oiled pot, cook the onions on medium heat for 5 minutes.

 

2

Cook the soup: Rinse the yellow split pea in a strainer. Add the yellow split pea, cumin, turmeric & vegetable concentrate and water (3 1/2 cups, 7 cups, 10 1/2 cups) to the pot. Bring to a boil and let simmer covered on low-medium heat for 40 minutes.

When the soup has about 10 minutes left to simmer, turn on the oven to 400F to heat up the ciabatta.

3

Cut the tomato & parsley: Wash and dry all produce.

Cut the tomato in small dices and roughly chop the parsley.

4

Combine the soup garnish: Cut the lemon in half and juice it.

Add lemon juice (1 tbsp, 2 tbsp, 3 tbsp) to a small bowl. Add the same quantity of olive oil as lemon juice. Add the tomatoes and the parsley to a small bowl. Combine.

5

Finish the soup & heat the ciabattas: Place the ciabatta in the over for 2 minutes.

Place the soup in the blender* and blend until smooth, 1 minute.

Return the soup to the pot and season with salt & pepper. Combine and bring to a simmer. Taste and adjust seasoning.

Note: Ensure to not overfill the blender. If needed blend in multiple batches.

6

Garnish & serve: Garnish the soup with tomato and parsley. Serve with the warm ciabatta.

Bon Appétit!

Ingredients

Included

2 portions

4 portions

6 portions

onion

1 small

1 medium

1 large

yellow split pea

2/3 cup

1 1/3 cup

2 cups

tomato

1

2

3

fresh parsley

4 gr

8 gr

12 gr

lemon

1

1

1

spice blend

1 1/2 tsp

3 tsp

4 1/2 tsp

ciabatta

2

4

6

Health fact

Dr. Craig Herrington, Naturopath

Owner of Regina Naturopathic

SPLIT PEA 
A 25 year study of 16,000 men, found that those who regularly consumed legumes (like dried peas) had an 82% lower risk of heart disease.

Cooking with kids

Lacey Engel, Registered Dietician

Owner of Beyond Baby Nutrition

Get those kids in the kitchen! Little ones as young as two years old can help with meal prep. When kids help prepare food, they may be more likely to try the same food at the table.

Making this recipe for kids?
Soup can be hot and uncomfortable to eat for children. You can place the soup in a larger bowl so it cools down.

Making this recipe with kids?
Ask the child to help by completing step 6:  

  • Garnish and serve

Recommended wine pairing

Brumont merlot-tannat
Bright, bold aromas of cherry, plum, raspberry and strawberry also including toasted nuts, oak and hints of vanilla.
Region: South-West France
Colour:
Red
Alcohol: 13.5%
Price
(SLGA): $13.97

E&J Gallo family vineyards chardonnay
Flavours of citrus notes, hints of vanilla and a dash of oak. The mouth-feel is soft, with a medium weight and slight crispness. A lingering finish tastes of ripe, red apples.
Region: California
Colour:
White
Alcohol: 13%
Price
(SLGA): $10.20

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information