Magic soup
A nutritious, satisfying split pea and spinach stew. Nutrition facts include all the optional add-ins.
Servings: 3 people
Calories: 379kcal
Ingredients
- 1 cup red lentils or yellow split peas*
- ¼ - ½ teaspoon cayenne pepper
- ½ teaspoon ground turmeric
- 1-2 teaspoon olive oil
- 1 onion sliced thinly
- ½ teaspoon cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon garam masala
- 6 oz just over ½ a bunch baby spinach or other baby leafy greens, hard stems removed, leaves torn
- 4 cups vegetable broth or water
Optional mix-ins:
- 1-2 teaspoons lemon juice
- ¼-1/2 cup coconut milk
- 2 tablespoons toasted mixed seeds such as sunflower, pumpkin, and sesame seeds
Instructions
- Rinse the lentils thoroughly and double check for stones. Place in medium saucepan with the stock, cayenne pepper, and turmeric.
- Bring to a boil, then reduce heat and simmer for about 20-25 minutes, until lentils are soft and broken up but not complete mush.
- Meanwhile, heat the oil over medium heat in a skillet. Add the sliced onion and cook until softened and translucent, about 10 minutes. Add the spices and continue cooking another 5 minutes, until aromatic. Add the spinach and stir until wilted, about 1-2 minutes (longer for heartier greens).
- If using the lemon juice or coconut milk, stir in, then remove from heat.
- Ladle the soup into serving bowls, top with the spiced spinach-onion mixture, garnish with seeds, and serve.
- This soup will keep for 3-4 days in the refrigerator.
Notes
*Original recipe calls for yellow split peas, if using, cook for 50 minutes, then puree half in a blender for food processor.
Nutrition
Serving: 500grams | Calories: 379kcal | Carbohydrates: 52g | Protein: 21g | Fat: 11g | Saturated Fat: 4g | Sodium: 1337mg | Potassium: 1133mg | Fiber: 19g | Sugar: 9g | Vitamin A: 6080IU | Vitamin C: 20.5mg | Calcium: 114mg | Iron: 6.1mg