Comforting Split Pea Soup
Updated: Mar 23, 2020
Split Pea Soup with Harissa-Roasted Chickpea Croutons
Feeling all the stressful news compromising your immune system? This dish will hit just the spot! This is good time to stay home and cook up some nourishing dishes like this one that will freeze nicely. Split pea soup was one of my favorite “comfort” food meals growing up and it still makes me feel cozy and secure.
Split peas are rich in plant-based protein (8 times more than spinach!) and also contain iron, zinc, phosphorus and magnesium which are essential for energy and immunity. It is believed that a diet containing split peas and other legumes is considered anti-inflammatory and may help reduce hypertension while lowering the risk of pre-diabetes.
1 TB ghee or avocado oil or 1/4 cup broth
1 large leek (or 2 small), cleaned and white parts chopped
1 shallot, diced (or sub with another leek)
1 carrot, scrubbed and diced
1 celery stalk, diced
1 tsp salt (or to taste)
Freshly ground pepper to taste
4 cloves garlic
1 pound dried green split peas
2 quarts vegetable or bone broth or filtered water
3 sprigs fresh thyme
1 bay leaf
Chopped fresh parsley, mint, and hemp seeds, optional for garnish
1) Heat an 8-quart casserole over medium heat. Add ghee (or oil or broth) and then leek, shallot, carrot, celery and cook for about 3-5 minutes until the vegetables have softened. Sprinkle with salt & pepper and add garlic.
2) Add 1 pound of split peas and toss well.
3) Add broth or water, fresh thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 50-60 minutes, or until the peas have softened.
4) When done, remove from heat and allow to cool enough to put in a blender. Add 2/3 of mixture to blender and mix until smooth. Return to soup pot and re-heat the soup.
5) When warm, serve immediately with Harissa-Spiced Chickpea Croutons (recipe below), chopped parsley, mint and hemp seeds.
Harissa-Spiced Chickpea Croutons
1 can garbanzo beans (chickpeas)
1-2 TB avocado oil
1 tsp harissa (powder or paste)
1 tsp smoked paprika
1 tsp salt
1 tsp lemon zest
1) Preheat oven to 400 degrees Fahrenheit.
2) Rinse chickpeas and dry completely. For best results, peel the skins off by pinching the beans gently between your fingers. Save the skins and roast them too - they are delicious!
3) In a large mixing bowl, combine oil, spices and lemon zest and mix until it forms a paste. Add dry chickpeas and toss to coat.
4) Spread the chickpeas on a parchment-lined baking sheet and bake for 10 minutes. Shake and rotate the pan and cook for another 8-10 minutes. Keep a close eye on them to prevent burning.
5) Use as a topping for your favorite soups, salads or in wraps or bowls. Leftovers will keep in fridge for 3-5 days.
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