Middle Eastern · Dinner
Yellow Split Pea and Pumpkin Soup
A Middle Eastern soup of yellow split peas simmered until soft and partially blended with pumpkin, onion, garlic and cumin. Finished with lemon juice and olive oil, creating a thick, creamy texture with small pumpkin pieces throughout, served warm.
$3
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
387Calories
19.5gProtein
11.6gFat
58.8gCarbs
11.4gSugar
23.2gFiber
682mgSodium
0mgChol
1.7gSat Fat
1150mgPotassium
115mgCalcium
5.4mgIron
0mcgVitamin B12
22mgVitamin C
vegetarian
vegan
gluten-free
high-fiber
low-calorie
mediterranean
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Rinse the split peas under cold water until water runs clear. Peel the pumpkin and cut into 1/2 inch cubes.
2
Sweat
Warm olive oil in a saucepan over medium heat. Add chopped onion and minced garlic; cook 3–4 minutes until soft and translucent.
3
Simmer
Stir in cumin and turmeric to bloom 30 seconds. Add split peas, pumpkin, stock and water; bring to boil, then simmer on low 30–35 minutes until peas collapse and pumpkin is very soft.
4
Blend
Use an immersion blender to puree about half the soup directly in the pan, leaving it thick and chunky with pumpkin pieces visible. Season with salt and black pepper.
5
Plate
Ladle into a bowl, stir in lemon juice, scatter parsley on top, and serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g yellow split peas, dry
- 11 oz311g pumpkin
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp ground turmeric
- 2 cup480ml vegetable stock
- 1 cup240ml water
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp lemon juice
- salt, to taste
- a pinch of black pepper
- 2 tbsp2 tbsp parsley
