Yellow Split Pea Soup – Inspired by the Flavors of India
This vibrant yellow split pea soup is high on flavor, fibre and plant-based protein. It’s a nice alternative to classic split pea and ham soup.Packed with aromatic spices like cumin, coriander, garlic, ginger, and turmeric, every spoonful is a burst of flavor. Plus, a touch of cayenne pepper adds just the right amount of zing. Say goodbye to ordinary split pea soup and hello to this delicious variation!
Also Read: How to Cook Pulses, Lentil Soup, Five Sources of Plant Based Protein
What’s Good About This Soup?
This Indian-inspired yellow split pea soup is not only delicious but also incredibly nutritious. Here’s why:
1. High in Protein: Yellow split peas are an excellent source of plant-based protein. Just one cup of cooked split peas contains around 16 grams of protein, making this soup a great option for vegetarians and vegans looking to increase their protein intake.
2. Rich in Fibre: Split peas are also high in dietary fibre, which is essential for digestive health. A diet high in fibre can help regulate bowel movements, lower cholesterol levels, and control blood sugar levels.
3. Low in Fat: This soup is low in fat. It’s a great option for anyone looking to reduce their fat intake or follow a heart-healthy diet.
4. Packed with Vitamins and Minerals: This soup is loaded with vitamins and minerals, thanks to the aromatic spices like cumin, coriander, turmeric, and ginger. These spices not only add flavor but also provide a variety of health benefits. Turmeric, in particular, contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.
5. Gluten-Free, Meat-Free and Dairy-Free: This soup is naturally gluten-free and dairy-free, making it suitable for anyone with dietary restrictions or food allergies. And, there are no meat based products so it’s suitable for vegan or vegatarian diets.
6. Low in Calories: With its high protein and fibre content, this soup is incredibly filling despite being relatively low in calories. It’s a great option for anyone looking to manage their weight or simply enjoy a nutritious and satisfying meal.
How does this Soup compare to Dal?
Dal (aka daal, dhal or dahl) is an Indian term for dried, split pulses (lentils, split peas, mung beans). It also refers to a specific dish made by cooking lentils with aromatic spices into a thick stew often served over rice.
This yellow split pea soup uses similar spices but with yellow split peas. It also uses more liquid and is blended until smooth – so it’s thinner ans smoother than dal – although still quite thick for soup.
Frequently Asked Questions about Yellow Split Pea Soup
Where are split peas grown?
Fun fact, my family used to grow split peas on our farm in Manitoba, Canada! Yup, the Canadian prairies are one of the world’s largest producers of pulses. They love our fertile soils, warm, dry summers and even our cool winters.
How long can I keep it in the fridge?
This soup will keep well in the refrigerator for up to 5 days when stored in an airtight container.
Can I freeze this soup?
Absolutely! This soup freezes beautifully. Let it cool completely, then transfer it to an airtight container or freezer bags. It will keep well in the freezer for up to 3 months. To reheat, simply thaw in the refrigerator overnight and reheat on the stove or in the microwave until heated through. Remember to freeze it in convenient portion sizes so it’s easy to reheat and enjoy only the amount you need.
What’s the difference between yellow and green split peas?
The main difference is their color both in their dried, raw state and in their cooked state. Personally, I like the yellow color better than the olive green color of cooked green split peas. Yellow split peas are also slightly milder, sweeter flavored and have a slightly more creamy texture. That said, these differences are minimal and you can easily use these two varieties of split peas interchangeably.
Can I use lentils instead?
Yes, you can definitely substitute the split peas with lentils. Just keep in mind that lentils may have a slightly different flavor and will cook just a little faster.
Do I have to soak split peas before cooking?
Unlike other legumes, split peas do not need to be soaked before cooking. However, you can soak them for a few hours to make them easier to digest and reduce the likelhood of gas and bloating. Read Cooking with Pulses for more info.
What to Serve with Yellow Split Pea Soup:
- Naan, Lavash or Bannock: Choose your favourite flat bread or eveb bannock to soak up the delicious flavors of the soup.
- Rice: A bowl of fluffy basmati rice makes a great side dish to serve alongside this soup. The rice can be served plain or flavored with a sprinkle of cumin seeds, chopped cilantro, or a squeeze of lemon juice for added zest.
- Yogurt: A dollop of plain yogurt on top of the soup adds a creamy texture and helps balance out the spices. You can also sprinkle some chopped fresh mint or cilantro on top for extra freshness.
- Chutney: A spoonful of mango chutney or mint chutney on the side adds a sweet and tangy flavor that complements the spices in the soup.
- Papadums: Crispy and thin, papadums are a popular Indian snack that can be served alongside the soup for added crunch. They come in a variety of flavors, such as plain, garlic, or cumin, and can be quickly cooked in the microwave or toasted over an open flame.
- Salad: A light and refreshing salad can help balance out the richness of the soup. Try a simple cucumber and tomato salad dressed with lemon juice, olive oil, salt, and pepper, or a green salad with mixed greens, sliced radishes, and a tangy vinaigrette.
- Samosas: For a more substantial meal, serve the soup with crispy vegetable samosas or meat samosas on the side. These savory pastries are filled with spiced potatoes, peas, and sometimes meat, and are delicious when dipped into the soup.
- Pickles: A side of Indian pickles, such as mango pickle or lime pickle, adds a tangy and spicy kick to the meal. These pickles are made with a variety of fruits and vegetables and are a great way to add extra flavor to your soup.
Recipe for Yellow Split Pea Soup
Indian Inspired Yellow Split Pea Soup
Ingredients
- 2 Tbsp canola oil
- 1 onion diced finely
- 3 carrots diced
- 3 cloves garlic minced
- 1 Tbsp ginger grated (1 tsp pwdr)
- 2 tsp cumin powder
- 2 tsp turmeric powder
- 2 tsp coriander
- 1/2 tsp cayenne pepper
- 2 cups yellow split peas rinsed
- 8 cups vegetable soup stock
- Salt and pepper to taste
- 1 Tbsp lemon juice
- 2 Tbsp chopped fresh cilantro or parsley
Instructions
- In large, heavy pot, heat canola oil.
- Add onion and carrots and cook 3-5 minutes until onions are translucent and carrots have soften slightly.
- Stir in garlic and fresh ginger and cook 1 minute.
- Add cumin, turmeric, coriander, powdered ginger (if using), cayenne and split peas. Heat until fragrant, 30 seconds.
- Add soup stock and bring to boil. Reduce heat, cover with lid slightly askew and simmer until peas and carrots are tender, 45 minutes. Stir occasionally.
- Remove from heat and carefully puree until smooth adding water if needed.
- Stir in lemon juice and salt and pepper to taste.
- Serve garnished with fresh greens. Freeze leftovers.
Notes
Nutrition Facts (per serving)
Managing Gas or Bloating from Pulses
The high fibre content of this soup and the oligosaccharides in split peas and other legumes have the potential to cause gas or bloating in some individuals. If you have a sensitive digestive system, suffer from IBS (irritable bowel syndrome) or are not used to eating high fibre foods, you may want to try small portions of this soup and see how your body reacts.
If you want to reduce some of the effects, here are few tips:
- Add pulses in small amounts to let your body adjust to the additional fibre.
- Drink plenty of liquids when adding pulses to your diet, it will help with digestion.
- When using dried beans, soak them in water first to remove some of the oligosaccharides.
- When using canned beans, rinse them well to remove some of the oligosaccharides. Bonus – rinsing them will also remove excess sodium.
- Cook pulses with ingredients like cumin, fennel, ginger, turmeric, caraway, coriander, cardamom, cinnamon, rosemary to help break them down.
- Drink herbal teas made with carminative herbs like anise, chamomile, peppermint, lemon balm. These will help soothe and relieve gas.
- Break down the oligosaccharides before they reach your GI with digestive aids like Beano or Gas-X.
Ooh, I can’t wait to hear what you think of this split pea soup. When you make it, share your photo and tag @getgettys so I can see it and like it!
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