Indian Split-Pea and Vegetable Soup

Vegetarian
Gluten Free
Low Fod Map
Health score
26%
Indian Split-Pea and Vegetable Soup
45 min.
4
215kcal

Suggestions

Ingredients

  • tablespoons butter 
  •  carrots cut into 1/4-inch slices
  • inch ginger fresh peeled chopped
  • 10 ounces pkt spinach frozen chopped
  • tablespoon ground coriander 
  • 1.5 teaspoons ground cumin 
  •  jalapeno minced
  • cup peas split green yellow
  • pound potatoes boiling peeled cut into 1/2-inch cubes ( 3)
  • 1.8 teaspoons salt 
  • 0.3 teaspoon turmeric 
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. Remove the spinach from the freezer. In a medium saucepan, combine the split peas, 3 cups of the water, the unchopped piece of ginger, and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat and simmer, covered, stirring frequently, until the split peas are tender, about 30 minutes.
  2. Add more water if necessary to keep the peas from sticking to the pan.
  3. Meanwhile, in a large pot, melt the butter over moderately low heat. Stir in the chopped ginger, the jalapeo, turmeric, coriander, cumin, carrots, potatoes, and the remaining 1 1/4 teaspoons salt.
  4. Add the remaining 6 cups water. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the vegetables are almost tender, about 10 minutes. Stir in the spinach and simmer 5 minutes longer.
  5. Remove the whole piece of ginger from the cooked split peas and then stir the split peas into the soup. Simmer the soup for 5 minutes, stirring occasionally.
  6. Wine Recommendation: A simple, straightforward, fruity Beaujolais will make a fine accompaniment to this soup. Its vivid cherry and berry flavors will contrast and highlight, not compete with, the earthiness of the dish.

Nutrition Facts

Calories215kcal
Protein13.41%
Fat27.32%
Carbs59.27%

Properties

Glycemic Index
49.54
Glycemic Load
3.48
Inflammation Score
-10
Nutrition Score
27.210434880594%

Flavonoids

Luteolin
0.11mg
Kaempferol
0.15mg
Myricetin
0.02mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:215.29kcal
10.76%
Fat:6.97g
10.73%
Saturated Fat:3.75g
23.44%
Carbohydrates:34.03g
11.34%
Net Carbohydrates:25.48g
9.26%
Sugar:7.1g
7.89%
Cholesterol:15.05mg
5.02%
Sodium:1208.09mg
52.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.7g
15.4%
Vitamin A:19008.76IU
380.18%
Vitamin K:285.18µg
271.6%
Manganese:0.97mg
48.36%
Vitamin C:36.43mg
44.16%
Folate:159.99µg
40%
Fiber:8.55g
34.22%
Potassium:1102.33mg
31.5%
Magnesium:112.02mg
28%
Vitamin B6:0.49mg
24.31%
Copper:0.46mg
23.01%
Iron:3.68mg
20.42%
Vitamin B1:0.31mg
20.38%
Vitamin E:2.84mg
18.95%
Phosphorus:177.37mg
17.74%
Vitamin B2:0.29mg
17.03%
Calcium:167.29mg
16.73%
Vitamin B3:3.16mg
15.8%
Zinc:1.55mg
10.31%
Selenium:6.02µg
8.59%
Vitamin B5:0.61mg
6.13%
Source:My Recipes