Green split peas are a perfect base for a winter soup. They are soothing and their hearty aroma is so warming. Besides, they are a real superfood. Split peas are a good source of soluble fiber, that is useful in reducing your blood cholesterol levels. Apart from lowering cholesterol levels, the high fiber content of split peas helps also to regulate blood sugar levels. The soluble fiber slows down the absorption of sugars and hence helps release glucose slowly and steadily, thereby preventing a spike in blood sugar. Yet, it provides a sufficient and steady supply of energy. Therefore, it is good for people suffering from diabetes.
The isoflavones, which are contained in green split peas, decrease the risk of developing certain types of cancers.
Green split peas are even good for your heart as they help reduce plaque in your blood vessels and hence prevent cardiovascular disease. They also contain potassium, which helps lower blood pressure.
Moreover, it is nutritious (rich in vitamins B1, B5, K, and folate, iron, magnesium, zinc, etc.) and fat-free. It is particularly a good source of protein for vegans and vegetarians. It is also low in calories yet provides energy due to its complex carbohydrates.
That’s impressive, isn’t it? Such a tiny legume and yet so powerful!
Therefore, I will share with you a recipe for a vegan, simple, and delicious green split peas soup. The split peas are cooked with leek, onions garlic, and some spices in a pressure cooker until they dissolve, and a kind of broth is formed. Potato and vegetable cubes complete the soup. This is the kind of soup that you want after a walk on a cold winter day.
- 350g green split peas
- 2 tablespoons of olive oil
- 1 onion
- 1 stick of leek (about 150g)
- 3 cloves of garlic, grated
- about 1,8 liters of water
- 1 teaspoon ginger powder
- ½ teaspoon turmeric powder
- ½ teaspoon black pepper powder
- 1 large potato
- 2 carrots
- At first, wash the stick of leek very well and slice it as thinly as you can. Then, peel the onion and chop it finely.
- Heat the olive oil in a pressure cooker. Add leek and onion, and fry it until the leek is soft and the onions are translucent. Next, add the grated garlic and stir for a couple of seconds. Finally, add the green split peas and pour about 1.5 liters of water into the pot. Season with salt, pepper, ginger powder, and turmeric powder.
- Afterward, close the pressure cooker with its lid and let the soup boil for about 25 minutes. The split peas should have dissolved after cooking.
- Meanwhile, peel the carrots and the potato and dice them. Add the vegetable cubes to the soup, when the split peas are cooked. Cook the soup for another 10-15 minutes without a lid. Add more water if the soup thickens strongly. Finally, taste the soup and add more salt if necessary.