East African Pea Soup
Warm your soul with a comforting bowl of East African Pea Soup, a harmonious blend of earthy spices, hearty vegetables, and creamy coconut milk. Perfectly seasoned with turmeric, cumin, coriander, and paprika, this vibrant soup layers bold flavors that are balanced by the natural sweetness of carrots and the richness of coconut milk. Protein-packed split green peas simmer alongside tender potatoes and aromatic herbs, creating a wholesome, nourishing dish. Partially blended for a luscious consistency, this soup is finished with a fresh cilantro garnish and a squeeze of zesty lemon for a bright, tangy note. Ready in just over an hour, this plant-based recipe is perfect for weeknights or meal prepping and pairs beautifully with warm flatbread or a simple salad.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large red onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons tomato paste
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 medium potato, peeled and diced
- 1 cup dried split green peas, rinsed
- 6 cups vegetable stock or water
- 1 cup coconut milk
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro leaves, chopped (for garnish)
- 4 lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped red onion and sauté for 4-5 minutes until soft and translucent.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the tomato paste, ground turmeric, ground coriander, ground cumin, and paprika. Stir well to coat the onions and release the spices' aroma for 1-2 minutes.
Add the diced carrots, celery, and potato and stir to combine with the spice mixture.
Stir in the rinsed split green peas, then pour in the vegetable stock or water. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer for 45-50 minutes, stirring occasionally, until the peas and vegetables are tender.
Stir in the coconut milk, salt, and black pepper. Simmer for another 5-10 minutes to blend the flavors.
Using an immersion blender, partially blend the soup to create a creamy yet chunky texture. Alternatively, blend a portion of the soup in a regular blender and return it to the pot.
Taste and adjust the seasoning if needed.
Serve the soup hot, garnished with chopped cilantro and a wedge of lemon on the side for squeezing over the top.
Nutrition Facts
Calories |
362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1859 mg | 81% | |
| Total Carbohydrate | 60.4 g | 22% | |
| Dietary Fiber | 13.6 g | 48% | |
| Total Sugars | 15.6 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 115 mg | 9% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1350 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.
