Indian Split Pea and Vegetable Soup
Dive into the warm, aromatic flavors of this Indian Split Pea and Vegetable Soup, a hearty vegan dish brimming with vibrant spices and wholesome ingredients. Featuring protein-packed yellow split peas, tender vegetables like carrots, red bell pepper, and tomatoes, and a fragrant blend of cumin, turmeric, and garam masala, this soup offers a comforting yet nutritious meal perfect for any season. The combination of fresh ginger, garlic, and cilantro brightens each spoonful, while a splash of lemon juice adds a zesty finish. Whether served chunky or lightly blended, this one-pot recipe is not only easy to prepare but also a fantastic option for meal prep or family dinners. Pair it with naan or basmati rice for a satisfying Indian-inspired experience.
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Recipe Information
Ingredients
- 1 cup yellow split peas
- 6 cups water
- 1 medium onion
- 2 medium carrots
- 1 medium red bell pepper
- 2 medium tomatoes
- 3 large garlic cloves
- 1 inch piece ginger
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder (optional)
- 2 tablespoons olive oil (or another cooking oil)
- 2 tablespoons cilantro (optional, for garnish)
- 1 teaspoon salt
- 1 tablespoon lemon juice
Instructions
Rinse the yellow split peas thoroughly in water until the water runs clear. Set them aside.
Finely chop the onion, carrots, red bell pepper, and tomatoes. Mince the garlic and ginger.
In a large pot, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the chopped onion, garlic, and ginger to the pot. Sauté for 5-7 minutes until the onions turn translucent.
Stir in the turmeric powder, ground coriander, and red chili powder (if using). Cook for 1 minute to toast the spices.
Add the chopped carrots, red bell pepper, and tomatoes to the pot. Cook for 5 minutes, stirring occasionally.
Add the rinsed split peas, 6 cups of water, and salt. Stir everything together and bring the mixture to a boil.
Reduce the heat to low, cover the pot with a lid, and let the soup simmer for 35-40 minutes or until the split peas are fully cooked and tender.
Once the peas are cooked, stir in the garam masala and lemon juice. Adjust the salt and spices to taste.
Use an immersion blender to blend the soup partially if you prefer a smoother texture, or leave it chunky for a rustic feel.
Serve hot, garnished with fresh cilantro and an additional squeeze of lemon juice, if desired.
Nutrition Facts
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 532 mg | 23% | |
| Total Carbohydrate | 44.2 g | 16% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 10.6 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 114 mg | 9% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 920 mg | 20% | |
*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.
