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Yellow Split-Pea Soup with Sweet Potatoes and Kale Recipe

Looking for an easy Yellow Split-Pea Soup with Sweet Potatoes and Kale recipe? Learn how to make Yellow Split-Pea Soup with Sweet Potatoes and Kale using healthy ingredients.


Submitted by dragon1444

Makes 8 servings



Yellow Split-Pea Soup with Sweet Potatoes and Kale

Recipe Ingredients for Yellow Split-Pea Soup with Sweet Potatoes and Kale

2 medium onions, chopped
1 1/2 teaspoons cumin seeds
1 teaspoon black mustard seeds
1/4 teaspoon canola oil (necessary for tempering the spices)
2 teaspoons ginger paste
2 teaspoons finely minced garlic
2 sweet potato
7 cups water
2 cups dried yellow split peas, picked over and rinsed
1 tablespoons curry powder
1 cup kale

Recipe Directions for Yellow Split-Pea Soup with Sweet Potatoes and Kale

  1. Spray a large pressure cooker or pot with cooking spray and sauté the onions for about 5 minutes. When they are becoming translucent, push them to one side and pour the cumin and mustard seeds directly onto the bottom of the pot. Pour the canola oil over the seeds and stir them lightly. As soon as the seeds begin to pop, mix them in with the onions. Add the ginger and garlic, and cook for one more minute. Add the sweet potatoes, water, split peas and curry powder. Stir well.

  2. If using a pressure cooker, seal the cooker and bring it up to high pressure. Cook at high pressure for 8 minutes; then remove from the heat and allow the pressure to come down naturally.

  3. If you?re cooking it in a regular pot, cover the pot and simmer until the split peas are tender and beginning to break down, about an hour. Stir regularly to make sure that the split peas don?t stick to the bottom of the pan, and add water if necessary.

  4. While the soup is cooking, wash the kale and remove and discard the tough central rib. Chop the leaves coarsely. When the split peas are cooked, add the kale to the pot, season to taste with salt, and add additional water if the soup is too thick. Cover the pot. For kale that retains some crunch, simply leave the pot covered for 5 or 10 minutes without heating, allowing the kale to cook in the heat of the soup. For kale that is more tender, you may return the pot to low heat for 10 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 323.9g
Amount Per Serving
Calories
219
Calories from Fat
11
% Daily Value*
Total Fat
1.2g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
30mg
1%
Potassium
729mg
21%
Total Carbohydrates
40.4g
13%
Dietary Fiber
14.6g
58%
Sugars
7.1g
Protein
13.6g
Vitamin A 137% Vitamin C 32%
Calcium 7% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in dietary fiber
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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