Sunday, September 6
Soup on Sunday: Southwestern Yellow Split-Pea
Susan at the Fat Free Vegan is my go-to-girl for healthy recipes. Vegan or not her recipes are always healthy and super delicious! This main-dish soup is comfort in a bowl!
1 large onion, chopped
3-4 cloves garlic, minced
1 pound yellow split peas (or chana dal)
1-2 teaspoons canned chipotle pepper, minced
7 cups hot water
1 cup sliced carrots
2 teaspoons mild chili powder
1/2 teaspoon cumin
1 1/2 teaspoons Mexican oregano
1 10-ounce can diced tomatoes with green chilies
2 cups fresh or frozen corn kernels
1/2 red bell pepper, chopped (or 1 roasted red pepper)
salt to taste
ground black pepper, to taste
chopped onions, tomatoes, jalapeño pepper for garnish
In a pressure cooker, sauté the onion in a little water until translucent. Add the garlic and cook one more minute. Add the split peas, chipotle, water, carrots, chili powder, cumin, and oregano. Seal the cooker and bring to high pressure. Cook for 9 minutes at high pressure. Remove from heat and allow pressure to come down naturally.
(You can also do this in a regular pot--just cook until the split peas are tender.)
Open the cooker and add all remaining ingredients except garnish. Taste and add additional chipotles, chili powder or other seasonings as needed, and add additional water if it seems too thick. Cook uncovered on low for at least 15 more minutes. Serve in bowls with garnishes on top.
Makes about 8 servings. Each serving (using 1 tsp. salt) provides 258 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g Protein; 49g Carbohydrate; 0mg Cholesterol; 293mg Sodium; 17g Fiber