Southwestern Yellow Split-Pea Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
80%
Southwestern Yellow Split-Pea Soup
40 min.
8
283kcal

Suggestions


Welcome to a delightful culinary adventure with our Southwestern Yellow Split-Pea Soup! This vibrant and hearty dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 80. Perfect for those seeking a vegetarian, vegan, gluten-free, and dairy-free option, this soup is a fantastic choice for lunch, dinner, or any time you crave a warm, comforting meal.

Imagine the rich flavors of chipotle pepper mingling with the sweetness of corn and the earthiness of yellow split peas, all simmered to perfection. The addition of diced tomatoes with green chilies adds a delightful kick, while the aromatic spices like cumin and Mexican oregano elevate the dish to new heights. Each spoonful is packed with protein, making it a satisfying main course that will keep you energized throughout the day.

Ready in just 40 minutes, this soup is not only quick to prepare but also incredibly versatile. Whether you’re serving it as a main dish or a side, it’s sure to impress family and friends alike. Top it off with fresh garnishes of chopped onions, tomatoes, and jalapeño for an extra burst of flavor and color. Dive into this deliciously healthy recipe and enjoy a taste of the Southwest in the comfort of your own home!

Ingredients

  • teaspoons chipotles in adobo canned minced
  • 10 ounce canned tomatoes diced with green chilies (mild or hot, depending on taste) canned
  • cup carrots sliced
  • teaspoons chili powder 
  • 0.5 teaspoon cumin 
  • cups ears corn fresh
  • cloves garlic minced
  • servings pepper black to taste
  • large onion chopped
  • servings tomatoes chopped for garnish
  • 1.5 teaspoons oregano 
  • 0.5  roasted peppers red chopped (or 1 roasted pepper)
  • servings salt to taste
  • cups water hot
  • pound peas split yellow (or chana dal)

Equipment

  • bowl
  • pot

Directions

  1. Add the garlic and cook one more minute.
  2. Add the split peas, chipotle, water, carrots, chili powder, cumin, and oregano. Seal the cooker and bring to high pressure. Cook for 9 minutes at high pressure.
  3. Remove from heat and allow pressure to come down naturally. You can also do this in a regular pot–just cook covered on very low heat until the split peas are tender, about 1 1/2 hours, stirring regularly.You will need to start with a little more water (try 8 cups) and add more as needed. Open the cooker and add all remaining ingredients except garnish. Taste and add additional chipotles, chili powder or other seasonings as needed, and add additional water if it seems too thick. Cook uncovered on low for at least 15 more minutes.
  4. Serve in bowls with garnishes on top.

Nutrition Facts

Calories283kcal
Protein23.28%
Fat5.2%
Carbs71.52%

Properties

Glycemic Index
22.98
Glycemic Load
2.86
Inflammation Score
-10
Nutrition Score
27.993913038917%

Flavonoids

Naringenin
1.22mg
Luteolin
0.02mg
Isorhamnetin
0.94mg
Kaempferol
0.33mg
Myricetin
0.26mg
Quercetin
4.9mg

Nutrients percent of daily need

Calories:282.64kcal
14.13%
Fat:1.74g
2.68%
Saturated Fat:0.3g
1.89%
Carbohydrates:53.9g
17.97%
Net Carbohydrates:34.95g
12.71%
Sugar:14.04g
15.6%
Cholesterol:0mg
0%
Sodium:282.8mg
12.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.54g
35.09%
Vitamin A:4535.39IU
90.71%
Fiber:18.95g
75.8%
Manganese:1.19mg
59.72%
Folate:208.48µg
52.12%
Vitamin C:35.22mg
42.69%
Vitamin B1:0.58mg
38.35%
Potassium:1251.86mg
35.77%
Copper:0.71mg
35.26%
Phosphorus:305.77mg
30.58%
Magnesium:111.11mg
27.78%
Vitamin K:28.81µg
27.44%
Iron:3.99mg
22.16%
Vitamin B6:0.39mg
19.68%
Vitamin B3:3.88mg
19.42%
Zinc:2.38mg
15.84%
Vitamin B5:1.54mg
15.42%
Vitamin B2:0.22mg
12.89%
Vitamin E:1.66mg
11.09%
Calcium:89.05mg
8.9%
Selenium:1.57µg
2.24%