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EXOTIC NILE SPLIT PEA SOUP


Egyptian Food and Recipes


6 servings


1 hour 45 minutes (15 min prep, 1 hr 30 min cooking)




With the exotic flavor of cumin and ginger, you will be loving this taste of Africa! Prep time does not include soaking time.



Ingredient:


2 tablespoons olive oil


1 onion, finely chopped


3 cloves garlic, minced


1/2 cup zucchini, chopped


1/2 cup red peppers, chopped


1 cup split peas, rinsed and soaked for at least 2 hours (green or yellow)


2 teaspoons fresh ginger, minced


2 teaspoons ground cumin


2 teaspoons ground coriander


2 tablespoons brown sugar


5 cups water or vegetable stock I add boullion powder to water


2 slices lemons, you can leave rind on or remove,your choice (1/4 inch thick or so)


1 cup tomato sauce or pureed fresh tomatoes


1/4 teaspoon cayenne, to taste


salt and pepper


4 tablespoons finely chopped fresh cilantro


sour cream (to garnish)


Instructions:

 

 

1. Heat 1 tbls. oil in heavy pot on medium high heat.

2. Saute zucchini and red pepper for about 5 mins. till slightly softened.

3. Set aside.

4. Saute onion and garlic until softened in remaining 1 tbls. of oil

5. Stir in split peas,zucchini and red pepper, ginger, cumin, coriander, and brown sugar and coat with onion/garlic mixture.

6. Add lemon slices, stock, tomatoes, cayenne, salt and pepper (you can add salt and pepper later, but I like to put it in now).

7. Bring to boil, reduce heat to low, cover pot and simmer for about 1 1/2 hours or until peas are tender.

8. If you like your soup thin, add more stock.

9. Take the pot off the burner, discard lemon slices (if rind was left on), and puree soup in blender or food processor.

10. Season if you have not already added the salt and pepper.

11. Sprinkle with coriander (cilantro leaves).

12. Alternatively, you can add the cilantro before you put the soup in the food processor.

13. Serve with a dollop of sour cream.

This recipe may be doubled.

Enjoy!

For a variation, substitute lentils for split peas.

Nutrition Facts
Serving Size 1 serving
Calories 204 Calories from Fat 49
Amount Per Serving %RDA
 
Total Fat 5.4g 8%
  Saturated Fat 0.7g 3%
   
  Polyunsat. Fat 0.7g  
   
  Monounsat. Fat 3.6g  
Cholesterol 0mg 0%
Sodium 265mg 11%
Potassium 626mg 18%
 
Total Carbohydrate 32.2g 11%
   
  Dietary Fiber 10.4g 42%
   
Protein 9.5g 19%
 
Vitamin A 1430mcg 29%
Vitamin B6 0mg 0%
Vitamin B12 0mcg 0%
Vitamin C 38mg 63%
Vitamin E 1mcg 3%
Calcium 57.7mg 6%
Magnesium 62mg 16%
Iron 3mg 17%
 
Percentage Daily Values based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.
 
Nutritional information provided here is an estimate based on ingredients, which means there are imperfections. We encourage you to learn how Nutritional Facts are calculated, so you know how to interpret this data.

Last Updated: June 6th, 2011

 

 

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