Spiced Golden Split Pea & Sweet Potato Delight
This flavorful Spiced Golden Split Pea & Sweet Potato Delight is a comforting soup that elegantly combines the earthiness of split peas with the sweetness of sweet potatoes. Infused with aromatic spices such as cumin, coriander, and ginger, this dish is not just a feast for the palate, but also a hearty, nourishing meal packed with plant-based goodness. Ideal for a cozy dinner or a nourishing lunch, it's garnished with tangy nonfat yogurt, fresh cilantro, and zesty lime for a delightful finish. Perfect for serving family and friends, this soup is sure to become a cherished favorite.
N/A
Servings
240
Calories
14
Ingredients
Ingredients
vegetable oil
1 (tablespoon)
onion
1 (chopped)
jalapeno pepper
1 (seeded and minced)
fresh ginger
1 (tablespoon minced)
cumin
2 (teaspoons ground)
coriander
2 (teaspoons ground)
turmeric
1/2 (teaspoon)
cinnamon
1/4 (teaspoon)
water
7 (cups (or more if needed))
sweet potato
1 large (peeled and diced)
dried yellow split peas
1 1/2 (cups)
nonfat yogurt
6 (tablespoons)
lime
6 (slices)
fresh cilantro
to taste (chopped for garnish)
Instructions
1
In a large saucepan, heat the vegetable oil over medium-high heat. Add the chopped onion and minced jalapeno pepper; sauté until the onion is tender, about 3 minutes.
2
Stir in the minced ginger, ground cumin, ground coriander, turmeric, and cinnamon; cook for an additional minute to release their aromas.
3
Pour in 7 cups of water, then add the diced sweet potato and dried yellow split peas. Stir well to combine.
4
Bring the mixture to a boil, then reduce the heat to medium-low. Cover the saucepan and let it simmer for approximately 1.5 hours, or until the sweet potatoes and split peas are very tender.
5
Once cooked, whisk the soup vigorously to achieve a smoother texture. If the soup appears too thick, stir in additional water until the desired consistency is reached.
6
Season with salt and pepper to taste, adjusting as necessary to enhance the flavors.
7
To serve, ladle the soup into bowls and top each serving with a tablespoon of nonfat yogurt, a lime slice, and a sprinkle of fresh cilantro for a burst of flavor and color.
Nutrition Information
2.3
Fat
40
Carbs
12
Protein
9.3
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Golden Split Pea & Sweet Potato Delight?
It is a comforting soup that combines the earthiness of split peas with the sweetness of sweet potatoes, infused with aromatic spices like cumin and ginger.
What are the main ingredients in this soup?
The main ingredients include dried yellow split peas, a large sweet potato, onion, jalapeno pepper, and a blend of spices including ginger, cumin, coriander, turmeric, and cinnamon.
How many calories are in a serving?
Each serving contains approximately 240 calories.
Is this recipe gluten-free?
Yes, according to the recipe tags, this dish is gluten-free.
Can this recipe be made vegan?
The base is plant-based, but it uses nonfat yogurt as a garnish. To make it strictly vegan, simply use a plant-based yogurt alternative or omit the yogurt.
How much protein does this soup provide?
This soup provides 12 grams of protein per serving.
How long does it take to cook the split peas and sweet potatoes?
Once the mixture is boiling and then reduced to a simmer, it takes approximately 1.5 hours for the peas and potatoes to become very tender.
What spices give this soup its aromatic flavor?
The soup is flavored with fresh ginger, ground cumin, ground coriander, turmeric, and a touch of cinnamon.
How do I achieve a smoother texture for the soup?
Once the soup is fully cooked, whisk it vigorously to break down the ingredients and achieve a smoother consistency.
What should I do if the soup becomes too thick?
If the soup appears too thick after simmering or whisking, simply stir in additional water until you reach your desired consistency.
What are the recommended garnishes?
The soup is traditionally garnished with a tablespoon of nonfat yogurt, a slice of lime, and a sprinkle of fresh cilantro.
How much fiber is in each serving?
This soup is high in fiber, containing 9.3 grams per serving.
What is the fat content of this recipe?
This is a low-fat meal, containing only 2.3 grams of fat per serving.
How many carbohydrates are in a serving?
Each serving contains 40 grams of carbohydrates.
What kind of oil should I use for sautéing?
The recipe calls for one tablespoon of vegetable oil.
How do I prepare the jalapeno pepper?
The jalapeno pepper should be seeded and minced before being sautéed with the onion.
Is the ginger used fresh or ground?
The recipe specifically calls for one tablespoon of minced fresh ginger.
How much water is needed for the base of the soup?
You should start with 7 cups of water, adding more later if the soup is too thick.
What type of split peas are used?
The recipe uses 1.5 cups of dried yellow split peas.
How do I prepare the sweet potato?
One large sweet potato should be peeled and diced before being added to the saucepan.
How long should I sauté the onion and jalapeno?
Sauté the chopped onion and minced jalapeno for about 3 minutes until the onion is tender.
When should I add the spices?
Add the ginger, cumin, coriander, turmeric, and cinnamon after sautéing the onions, and cook for one minute to release their aromas.
Is this soup suitable for meal prep?
Yes, it is ideal for a nourishing lunch or dinner and can be stored and reheated.
Does the recipe include salt and pepper?
Yes, the instructions suggest seasoning with salt and pepper to taste once the soup has finished cooking.
What kind of yogurt is recommended?
The recipe recommends using nonfat yogurt for the garnish.
What is the flavor profile of this dish?
The dish is earthy, sweet, and aromatic with a hint of zest from the lime and a slight heat from the jalapeno.
How many slices of lime are needed?
The recipe suggests having 6 lime slices ready for serving.
What temperature should I use for simmering?
After bringing the mixture to a boil, reduce the heat to medium-low to simmer.
Can I use green split peas instead of yellow?
While the recipe specifies yellow split peas for a golden color, green split peas can be used as a substitute, though the color and flavor profile will slightly change.
Is this soup considered a healthy meal?
Yes, it is tagged as healthy and is a nutrient-dense, plant-based meal high in fiber and protein.