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Vegan Split Pea Soup
This Vegan Split Pea Soup is a delicious take on an Indian lentil curry. It's easy to make, full of vegetables, and bursting with flavor.
Prep Time
5 mins
Cook Time
5 mins
Total Time
40 mins
Servings: 4 people
Calories: 225 kcal
Course:
Main Course , Soup
Cuisine:
Indian , American
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 1 carrot, diced
- 2 teaspoons sea salt, plus more to taste
- 2 teaspoons garam masala (See Recipe Notes)
- ¼ teaspoon cayenne pepper
- 2 garlic cloves, finely chopped
- 1 inch ginger root, finely chopped
- 1 15oz can fire roasted tomatoes OR 1-2 tomatoes diced
- 1 cup split green peas
- 4 cups water
Instructions
- In a large saucepan or wok, heat oil on medium-high heat until it begins to ripple.
- Add onions, carrots, salt, garam masala, and cayenne. Sauté 3-4 minutes, until spices are fragrant and onions are translucent.
- Add garlic and ginger and stir 1-2 more minutes.
- Reduce heat to medium. Add tomatoes and simmer 4-5 minutes.
- Add split peas and water. Increase heat to medium-high, and bring to a boil. Cover pan.
- Reduce heat and let simmer about 30-35 minutes, or until the peas have softened. Taste and add more salt if desired. Serve hot.
Cup of Yum
Notes
- To make Homemade Garam Masala: grind together: 1 cinnamon stick, 1 tsp black peppercorns, 1 tsp cloves, ⅓ tsp ground ginger, 2 cardamom pods. (Alternatively, use ½ tsp ground cinnamon, and ground versions of the other spices and mix together.)
- Recipe Variations: Add 5 cups of water instead of 4. Add a few handfuls of fresh spinach after the lentils are finished cooking, and stir the spinach into the soup until it wilts.
Nutrition Information
Calories
225kcal
(11%)
Carbohydrates
35g
(12%)
Protein
13g
(26%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
1195mg
(50%)
Potassium
588mg
(17%)
Fiber
14g
(56%)
Sugar
6g
(12%)
Vitamin A
2675IU
(54%)
Vitamin C
4mg
(4%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 225
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 35g | 12% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1195mg | 50% |
| Potassium | 588mg | 13% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 2675IU | 54% |
| Vitamin C | 4mg | 4% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.