Serves 8 generously
Ingredients:
6 medium carrots, peeled and diced (can substitute squash or sweet potatoes for the carrots, or use a mixture)
1 large sweet onion, roughly diced
1 clove garlic, roughly chopped
1 tsp ginger, peeled and roughly chopped (or more to taste)
1 pound yellow split peas, rinsed
2 TBS. curry powder (start with 1 TBS & taste) *I think I'd also like some Garam Masala
2 tsp. dried mustard
1 tsp. sriracha sauce hot chili sauce (aka Rooster hot chili sauce--find in the Oriental section at most groceries) Could substitute a pinch or 2 of cayenne or other hot chili sauce
7-8 cups of low-sodium vegetabe broth (use less if you want a thicker soup)
3 TBS. cider vinegar
Salt & pepper to taste
For the spicy cream (optional):
1/2 cup silken low-fat tofu
1 TBS. fresh cilantro, chopped
1 scallion, chopped
1 TBS lime juice
1/2 tsp. red pepper flakes
Instructions:
1. Cover the split peas in water, and heat to boiling. Simmer for 10 minutes. Turn off heat, and let them soak for 10 minutes--this speeds up the cooking process. Drain, and reserve peas.
2. Heat a heavy-bottomed stock pot on high, and when sufficiently heated, add the carrots, onions, garlic, and ginger. Stir well, adding small amounts of water when & if the vegetables begin to stick to the pot. Cover & cook until the onions are tansluscent and the carrots are tender--about 8-10 minutes.
3. Stir in the pre-soaked yellow split peas, curry powder, and dried mustard. Add vegetable stock and bring soup to a boil for 2 minutes, then reduce heat to a simmer and cover.
3. Cook soup until peas are tender, about 35-45 minutes. Add cider vinegar, and season to taste with salt & pepper. Set aside to cool slightly.
4. Prepare spicy cream, if desired. To make this, stir all the ingredients in a small bowl--you may want to use either a processor or blender to "cream up" the silken tofu, first. Refrigerate until ready to use.
5. Once the soup is cooled slightly, puree 1/2 of it in a blender--or use an immersion blender to blend up 1/2 in the soup pot. We all liked the smooth/chunky mixture achieved by blending only half of the soup. Ladle soup into bowls & top with spicy cream, if you're using it.
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Nutrition Facts
The Healthy Librarian's
Curried Yellow Split Pea & Carrot Soup |
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Serving Size: 1 serving
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| Amount Per Serving | |||||
| Calories | 257 | ||||
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| Total Fat | 1.6g | ||||
| Saturated Fat | 0g | ||||
| Trans Fat | 0g | ||||
| Cholesterol | 0mg | ||||
| Sodium | 154mg | ||||
| Carbohydrate | 47.8g | ||||
| Dietary Fiber | 7.4g | ||||
| Sugars | 11.1g | ||||
| Protein | 15g | ||||
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