Split Pea Soup with Cumin and Caramelized Onions

Flickr photo- Ivy Dawned

Flickr photo- Ivy Dawned

Here’s a delicious way to fill your daily  bean quota – one that’s linked a decreased risk  of having a heart attack or stroke.

The addition of the caramelized onions and cumin just before serving provides a fabulous flavour boost.  And freezing the leftover soup doesn’t diminish the onion hit.

Split Pea Soup with Cumin and Caramelized  Onions

Makes 8 – 10 servings

2 tsp   extra virgin olive oil
3 cloves garlic, minced
2 carrots, chopped
2 celery stalks,  chopped
3  cups  dried split peas, picked over and rinsed
1 bay leaf
10 cups  low-sodium vegetable or chicken broth
1 tbsp    extra virgin olive oil
3 cups  chopped onion
3/4 tsp  cumin seed

Heat 2 tsp oil in a large saucepan over medium-low heat;  add garlic, carrots and celery and sauté until soft, about 10  minutes.  Add  split peas, broth and bay leaf  to saucepan; bring to a boil. Reduce heat and simmer until  peas are tender, stirring occasionally, about 55 to 60 minutes.  Discard bay leaf.

While  soup is cooking, prepare onions.  In a heavy skillet, heat  remaining  1 tbsp olive oil, sauté onion and cumin seed in oil over medium high heat until onions begin to brown. Reduce heat to medium and continue to cook, stirring, until onions are golden brown, about 10 to 15  minutes.

In a blender, puree soup in batches until just smooth and transfer to a bowl. Stir in onion mixture and season to taste  with salt and pepper.  Serve immediately.

Nutrition information per serving
•    Calories:  265
•    Protein:  17 grams
•    Fat:  3 grams
•    Saturated fat:  less than 1 gram
•    Carbohydrate: 44  grams
•    Dietary fibre:  17 grams
•    Sodium:  131 milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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