I received a bounty of gorgeous split peas from my CSA (via Cayuga Pure Organics) and wasn’t feeling well last week so I made a lovely split pea soup. The original recipe is from Vegetarian Times but I didn’t have a lot of the ingredients (spinach, fennel) in house so I made my typical modifications to use what I had from my CSA share and the results were utterly delicious and quite healthy.
Smokey Split Pea Soup
- 2 cups dried green split peas – rinsed and picked over
- Cooking spray (enough to coat the pan – about 5 seconds)
- 2 cups chopped onions (one large or likely 2 medium)
- 5 cloves minced garlic
- 6 cups chopped cabbage (one small head or a portion of a larger one)
- 3 cups vegetable broth
- 1/2 tsp salt
- 1 tsp fennel seeds (plus 1 tsp more for optional toasting)
- 1/2 tsp dried thyme
- 1/2 tsp smoked paprika
- 6 cups baby kale
In a large pot coated with cooking spray, saute onion and cabbage until soft — about 7-10 minutes. Add in the garlic and cook for another two minutes.
Deglaze the pot by adding in 1 cup of broth and simmer for 2-3 minutes. Add in split peas, 1 tsp fennel seeds, dried thyme, smoked paprika, salt, 8 cups of water and remaining 2 cups of broth. Bring to a boil and then lower to a simmer. Simmer covered for about an hour or until the split peas are tender, checking it every 10 minutes or so to give it a nice stir.
Add in kale and cook about 4-5 minutes until kale is wilted and tender.
Puree soup with an immersion blender until smooth (and double check the blender for stray cooked kale — mine kept getting jammed). Season with salt/pepper as needed and add in 5-10 drops of the liquid smoke (depending on how smokey you wish it to be!). Stir well or run the immersion blender again.
If you wish, take 1 tsp of fennel seeds and toast them in a small skillet for two minutes or until they turn golden and smell yummy.
Serve soup and top with optional fennel seeds if you wish.
I ran the recipe ingredients through the recipe calculator on MyFitnessPal to see what it netted out to be. If you portion this into six servings (mine were 2 cups each), here’s the breakdown:
- Calories: 309
- Fat: 1.8 grams (.1 polyunsaturated, .1 monounsaturated)
- Cholesterol: 0
- Sodium: 548.4 mg
- Potassium: 1,142.1 mg (almost a quarter to a third of the recommended allowance depending on the measure!)
- Carbs: 54.9 g
- Fiber: 20 g (!!!!)
- Sugars: 11.8 g
- Vitamin A: 19.8%
- Vitamin C: 113% (!!!!)
- Calcium: 16.9%
- Iron: 20.7 percent