Carrot Soup with Yellow Split Peas

Outside it is cold and rainy, so tonight is the perfect night for a hearty soup.  Carrot soup is usually light but this heartier version has yellow split peas and will really satisfy on a blustery day.  Top your bowl off with fresh cilantro; its bright flavor and hint of citrus lets you know you are in for a treat.   This recipe is from my cookbook Healthy Palate 

Hearty and Satisfying

Many soup recipes leave you enough to feed a small army and take a long time to prepare.  This recipe serves four and only takes 30 minutes to cook.  However, this recipe can easily be doubled if you want more.  Cooking with split peas has many advantages.  They cook more quickly than most legumes; they need only 30 minutes to cook; they are economical and are heart healthy plus  a great carbohydrate choice for those with diabetes.  I use yellow split peas purposely creating a monochromatic hue of the yellow split peas, orange from the carrots and white from the parsnips.   

Soup Ingredients

This soup is delicious and the nutrition value is excellent.  This soup provides protein, vitamin A, thiamin, folate, potassium, manganese and magnesium.  Tonight make this soup and you won’t believe how good healthy eating can taste!  

Carrot Soup with Yellow Split Peas


Carrot Soup with Yellow Split Peas

4 cups chicken or vegetable broth, low sodium
3⁄4 cup yellow split peas, rinsed and picked over removing any small stones
1 bay leaf
1 tablespoon extra virgin olive oil
1 large onion (about 1 cup), chopped
4 garlic cloves, minced
1⁄2 teaspoon ground cumin
1⁄4 teaspoon turmeric
3 large carrots, peeled and sliced thin
1 parsnip, peeled and sliced thin
1⁄4 cup of cilantro, chopped

Heat in a large sauce pan broth, split peas and bay leaf over medium-high heat; bring to boil. Reduce heat to low; cover pot and simmer for about 20 minutes, stirring occasionally.  

Heat olive oil in a skillet over medium-high heat; add onions and sauté until golden brown, about 7-10 minutes. Add garlic, cumin, and turmeric; stir for about 1 minute.  

After broth and split peas have cooked at least 20 minutes, add in onion mixture, carrots and parsnip slices. Increase heat to medium-high heat.  Once soup begins to boil, reduce heat to low and cover. Cook until carrots are done and the split peas have softened, about 10 minutes. Remove bay leaf. Just before serving add cilantro.
Servings: 4  

NUTRITION INFORMATION FOR 1 SERVING: 210 calories, 11g protein, 34g carbs, 4g fat, 0mg chol, 1g sat fat, 0g trans fat, 12g fiber, 180mg sodium

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