Hearty Yellow Split Pea and Sweet Potato Soup with Kale
Warm up with this comforting and nutrient-rich soup that combines the earthiness of yellow split peas with the sweetness of tender sweet potatoes. Enhanced by aromatic spices and fresh kale, this dish is both satisfying and revitalizing. Adapted from a cherished recipe found on the Fat Free Vegan blog, I've crafted this version to be extra hearty and flavorful, perfect for cozy dinners or meal prep for the week ahead. The popping mustard seeds add a delightful crunch that contrasts beautifully with the creamy texture of the split peas. Serve with fluffy naan bread or over fragrant basmati rice for a complete meal that’s ideal for anyone seeking low-cholesterol options. For those under the weather, doubling the ginger and garlic can add extra warmth and comfort.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Cooking Spray
as needed (for greasing the pot)
Onions
2 medium (chopped (yellow or white))
Cumin Seeds
1.5 teaspoons (whole)
Black Mustard Seeds
1 teaspoon (whole)
Vegetable Oil
1/4 teaspoon
Ginger Paste or Fresh Ginger
2 teaspoons or 1 tablespoon (minced)
Garlic
2 teaspoons (finely minced)
Sweet Potatoes
2 medium (peeled and cut into 1-inch cubes)
Water
8 cups
Dried Yellow Split Peas
3 cups (picked over and rinsed)
Mild Curry Powder or Garam Masala
1-2 tablespoons
Salt
1 tablespoon
Kale
1 bunch (cleaned, ribs removed, and coarsely chopped)
Instructions
1
Begin by using cooking spray to coat a large soup pot. Heat the pot over medium heat until hot.
2
Add the chopped onions to the pot and sauté for approximately 5 minutes, or until they become translucent and soft.
3
Once the onions are ready, push them to the side of the pot. In the cleared space at the bottom-center, add the cumin seeds and mustard seeds. Pour a small amount of vegetable oil over the seeds.
4
Allow the mustard seeds to pop for a few moments, stirring gently as they do. Once they begin to pop, incorporate the onions back into this mixture and stir everything together.
5
Add the ginger paste and minced garlic to the pot, cooking for an additional minute until fragrant.
6
Next, introduce the sweet potato cubes, water, and rinsed yellow split peas to the pot. Sprinkle in one tablespoon of either mild curry powder or garam masala. Stir the mixture thoroughly to combine.
7
Cover the pot with a lid and let it simmer gently for one hour, stirring occasionally to prevent the split peas from sticking to the bottom. If the soup starts to thicken too much, add additional water to maintain a soupy consistency.
8
After the hour is up, stir in the chopped kale, cover the pot again, and allow it to cook for an additional 10 minutes on low heat. For a slightly crunchy texture, you may reduce the cooking time for the kale.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Yellow Split Pea and Sweet Potato Soup with Kale?
It is a nutrient-rich, comforting soup that combines earthy yellow split peas, sweet potatoes, and fresh kale with aromatic spices.
Is this recipe vegan?
Yes, this recipe is entirely plant-based and vegan-friendly.
Is this soup gluten-free?
Yes, the ingredients used in this recipe are naturally gluten-free.
What are the main ingredients?
The main ingredients include dried yellow split peas, sweet potatoes, kale, onions, ginger, garlic, and spices like cumin and mustard seeds.
How many sweet potatoes do I need?
You will need 2 medium sweet potatoes, peeled and cut into 1-inch cubes.
What kind of split peas should I use?
This recipe calls for 3 cups of dried yellow split peas, picked over and rinsed.
Can I use fresh ginger instead of ginger paste?
Yes, you can use either 2 teaspoons of ginger paste or 1 tablespoon of fresh minced ginger.
What spices provide the main flavor?
The primary flavors come from cumin seeds, black mustard seeds, and either mild curry powder or garam masala.
How do I prepare the onions?
Use 2 medium yellow or white onions and chop them before sautéing.
What is the purpose of the mustard seeds?
Mustard seeds add a delightful crunch and unique flavor profile to the soup when they are allowed to pop.
How much water is required for this soup?
The recipe requires 8 cups of water.
How long does the soup need to simmer?
The soup should simmer gently for approximately one hour after adding the peas and potatoes.
When should I add the kale?
The chopped kale should be added during the last 10 minutes of cooking.
How do I prepare the kale?
Clean one bunch of kale, remove the ribs, and coarsely chop it before adding it to the pot.
What if the soup becomes too thick during simmering?
If the consistency becomes too thick, simply add additional water to maintain a soupy texture.
Can I adjust the texture of the kale?
Yes, if you prefer a slightly crunchy texture, you can reduce the final cooking time for the kale.
What are some serving suggestions?
This soup pairs perfectly with fluffy naan bread or can be served over fragrant basmati rice.
Is this recipe good for meal prep?
Yes, it is an excellent option for meal prep as it is hearty and stores well for the week ahead.
How can I make the soup more comforting if I am sick?
The recipe suggests doubling the amount of ginger and garlic for extra warmth and comfort.
Is this a low-cholesterol recipe?
Yes, this soup is a great choice for those seeking low-cholesterol meal options.
How do I handle the mustard seeds in the pot?
Push the onions to the side, add a small amount of oil and the seeds to the center, and let them pop before mixing everything back together.
Do I need to peel the sweet potatoes?
Yes, the recipe specifies peeling the sweet potatoes before cubing them.
What kind of oil should I use for toasting seeds?
A small amount (1/4 teaspoon) of vegetable oil is recommended for the seeds.
Should I use curry powder or garam masala?
You can use either 1-2 tablespoons of mild curry powder or garam masala based on your preference.
How do I prevent the split peas from sticking?
Stir the soup occasionally throughout the one-hour simmering process.
What type of pot should I use?
A large soup pot is recommended for this recipe.
How much salt is used?
The recipe calls for 1 tablespoon of salt.
Is cooking spray necessary?
Cooking spray is used to coat the pot initially to prevent the onions from sticking while sautéing.
What temperature should I use for sautéing?
Heat the pot over medium heat for sautéing the onions.
Can I use green split peas instead?
While the recipe specifies yellow split peas for their specific flavor and color, green split peas can be used as a substitute, though cooking times may vary slightly.