African Split Pea Soup
Warm up your soul with this vibrant and hearty African Split Pea Soup, a nourishing blend of tender yellow split peas, aromatic spices, and fresh vegetables. Infused with cumin, coriander, turmeric, and a hint of cayenne, this soup delivers a delightful combination of earthiness, warmth, and spice. A touch of lemon juice brightens the rich, creamy texture, which can be tailored to your preference—chunky or partially blended. Perfect for vegan meal prep or a cozy family dinner, this comforting recipe is as nutritious as it is flavorful. Garnished with fresh cilantro and served with lemon wedges, it’s a simple yet exotically spiced dish that will transport your taste buds to the heart of Africa. Ready in just over an hour, this soup makes six generous servings, ideal for freezing or enjoying throughout the week!
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Recipe Information
Ingredients
- 2 cups yellow split peas
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon ginger, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, chopped
- 2 tablespoons tomato paste
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 6 cups vegetable broth
- 1 whole bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 4 wedges lemon wedges
Instructions
Rinse the split peas in cold water until the water runs clear. Set them aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
Stir in the minced garlic and ginger, and sauté for another 1-2 minutes until fragrant.
Add the diced carrots and chopped celery to the pot. Cook for 5 minutes, stirring occasionally.
Stir in the tomato paste, ground cumin, ground coriander, turmeric, paprika, and cayenne pepper. Cook the spices for 1-2 minutes to allow them to bloom and release their aroma.
Add the rinsed split peas, vegetable broth, and bay leaf to the pot. Bring the mixture to a boil over high heat.
Reduce the heat to low, cover the pot with a lid, and let the soup simmer for 40-50 minutes, stirring occasionally, until the split peas are soft and fully cooked.
Remove and discard the bay leaf. Use an immersion blender to partially blend the soup for a creamier texture, or leave it chunky if preferred.
Season the soup with salt and black pepper to taste.
Ladle the soup into bowls and garnish with chopped fresh cilantro.
Serve with a lemon wedge on the side for a burst of freshness before eating.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 916 mg | 40% | |
| Total Carbohydrate | 64.2 g | 23% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 12.8 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1356 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
