|
Recipe of the Week
Mary Kay Radnich
EXOTIC NILE SPLIT PEA SOUP
6 servings
1 hour 45 minutes (15 min prep, 1 hr 30 min cooking)
With the exotic flavor of cumin and ginger, you will be loving this
taste of Africa! Prep time does not include soaking time.
Ingredient:
| |
2 |
|
tablespoons olive oil |
| |
1 |
|
onion, finely chopped |
| |
3 |
|
cloves garlic, minced |
| |
1/2 |
|
cup zucchini, chopped |
| |
1/2 |
|
cup red peppers, chopped |
| |
1 |
|
cup split peas, rinsed and soaked for
at least 2 hours (green or yellow) |
| |
2 |
|
teaspoons fresh ginger, minced |
| |
2 |
|
teaspoons ground cumin |
| |
2 |
|
teaspoons ground coriander |
| |
2 |
|
tablespoons brown sugar |
| |
5 |
|
cups water or vegetable stock I
add boullion powder to water |
| |
2 |
|
slices lemons, you can leave rind on
or remove,your choice (1/4 inch thick or so) |
| |
1 |
|
cup tomato sauce or pureed fresh
tomatoes |
| |
1/4 |
|
teaspoon cayenne, to taste |
| |
|
|
salt and pepper |
| |
4 |
|
tablespoons finely chopped fresh
cilantro |
| |
|
|
sour cream (to garnish) |
Instructions:
| 1. |
Heat 1 tbls. oil in heavy pot on medium high heat. |
| 2. |
Saute zucchini and red pepper for about 5 mins. till
slightly softened. |
| 3. |
Set aside. |
| 4. |
Saute onion and garlic until softened in remaining 1 tbls.
of oil |
| 5. |
Stir in split peas,zucchini and red pepper, ginger, cumin,
coriander, and brown sugar and coat with onion/garlic mixture. |
| 6. |
Add lemon slices, stock, tomatoes, cayenne, salt and pepper
(you can add salt and pepper later, but I like to put it in
now). |
| 7. |
Bring to boil, reduce heat to low, cover pot and simmer for
about 1 1/2 hours or until peas are tender. |
| 8. |
If you like your soup thin, add more stock. |
| 9. |
Take the pot off the burner, discard lemon slices (if rind
was left on), and puree soup in blender or food processor. |
| 10. |
Season if you have not already added the salt and pepper. |
| 11. |
Sprinkle with coriander (cilantro leaves). |
| 12. |
Alternatively, you can add the cilantro before you put the
soup in the food processor. |
| 13. |
Serve with a dollop of sour cream. |
|
This recipe may be doubled. |
|
Enjoy! |
|
For a variation, substitute lentils for split peas.
Nutrition
Facts
|
Serving
Size 1 serving
|
 |
|
| Calories
204 Calories from Fat 49 |
|
| Amount
Per Serving |
%RDA |
|
| Total
Fat
5.4g |
8% |
|
|
|
Saturated Fat 0.7g |
3% |
|
|
|
Polyunsat. Fat 0.7g |
|
|
|
|
Monounsat. Fat 3.6g |
|
|
| Cholesterol
0mg |
0% |
|
| Sodium
265mg |
11% |
|
| Potassium
626mg |
18% |
|
| Total
Carbohydrate
32.2g |
11% |
|
|
|
Dietary Fiber 10.4g |
42% |
|
|
| Protein
9.5g |
19% |
|
| Vitamin A
1430mcg |
29% |
| Vitamin B6
0mg |
0% |
| Vitamin B12
0mcg |
0% |
| Vitamin C
38mg |
63% |
| Vitamin E
1mcg |
3% |
| Calcium
57.7mg |
6% |
| Magnesium
62mg |
16% |
| Iron 3mg |
17% |
|
| Percentage
Daily Values based on a 2,000 calorie
diet. Your daily values may be higher
or lower depending on your caloric
needs. |
|
| Nutritional
information provided here is an
estimate based on ingredients, which
means there are imperfections. We
encourage you to learn
how Nutritional Facts are calculated,
so you know how to interpret this
data. |
|
|
|
|
|
