This soup uses whole mung beans, which you may already have around to make your own bean sprouts. Add in some split peas and wonderful Indian spices and you have a really unique pea soup.
SOY-FREE, GLUTEN-FREE, OIL-FREE OPTION*
TOTAL PREP TIME: 20 minutes
TOTAL COOKING TIME: 70 minutes
YIELD: 4 servings
INGREDIENTS:
- 2 tablespoons (28 ml) olive oil (*use water or broth)
- 1/2 small onion, minced
- 2 cloves garlic, minced
- 1 teaspoon fenugreek seeds
- 2 teaspoons mustard seeds
- 1 teaspoon turmeric
- 1/2 teaspoon ground cumin
- 1/2 cup (104 g) whole mung beans
- 5 cups (1.2 L) water, divided
- 1/2 cup (113 g) green split peas
- 1 tablespoon (8 g) grated ginger root
- 2 carrots, diced (peeled if not organic)
- 1/2 teaspoon ground coriander
- 1/2 teaspoon red pepper flakes or chili powder (optional)
- Salt, to taste
INSTRUCTIONS:
- In a soup pot, heat the oil over medium heat.
- Add the minced onion and cook until translucent, about 5 minutes.
- Add the minced garlic, fenugreek seeds, mustard seeds, turmeric, and cumin. Sauté for about 2 minutes until the spices start releasing their oils and become fragrant.
- Add the whole mung beans and 4 cups (950 ml) of water. Increase the heat to high. Once it starts boiling, decrease the heat to low, cover, and cook for 30 minutes.
- Add the green split peas, grated ginger, diced carrots, ground coriander, and red pepper flakes or chili powder (if using). Stir to combine. Add the remaining 1 cup (235 ml) water if the soup is getting too thick.
- Cook for 30 more minutes or until the split peas start to melt into the soup and the carrots are tender.
- Season with salt to taste. Adjust the seasonings as needed.
NUTRITIONAL INFORMATION:
PER 1 1/2-CUP (355 ML) SERVING
- 230.8 calories; 10.9 g total fat; 1.2 g saturated fat; 11.3 g protein; 28.3 g carbohydrate; 4.7 g dietary fiber; 0 mg cholesterol.
FANCY BEAN SUBSTITUTES:
- Red or golden lentils for the split peas, and crowder peas or pigeon peas for the mung beans
