Exotic Nile River Split Pea Soup

May 15, 2023May 15, 20230 11
Exotic Nile River Split Pea Soup recipe for a healthy lunch or dinner
in Soup

Prep

135 min (including soaking time)

Cook

35 min

Ready In

170 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
1 onion , finely chopped
3 garlic cloves , minced
1/2 cup zucchini , chopped
1/2 cup red pepper , chopped
1 cup split peas , rinsed and soaked for at least 2 hours ( green or yellow )
2 teaspoons fresh ginger , minced
2 teaspoons ground cumin
2 teaspoons ground coriander
2 tablespoons brown sugar
5 cups water ( I add bouillon powder to water ) or 5 cups vegetable stock ( I add bouillon powder to water )
2 slices lemons , you can leave rind on or remove , your choice
1 cup tomato sauce or 1 cup pureed fresh tomato
1/4 teaspoon cayenne , to taste
salt and pepper
4 tablespoons finely chopped fresh cilantro
sour cream ( to garnish )

Nutrision Information

Servings Per Recipe
4
Calories
285
Sugar
10g
Fat
8g
Exotic Nile River Split Pea Soup is a hearty and flavorful soup that is perfect for a healthy lunch or dinner. Originating from the western region of the Nile River in Africa, this soup is popular across the region and is enjoyed for its unique blend of spices and flavors The soup is made with split peas, red pepper, and zucchini, which are cooked in a fragrant broth of garlic, ginger, cumin, and coriander. This soup is easy to make, flavorful, and packed with nutrients, making it the perfect addition to any meal.

Instructions

1.In a large pot, heat olive oil over medium heat and add the chopped onion and minced garlic.
2.Cook the onion and garlic for 2-3 minutes or until they are translucent.
3.Add the chopped zucchini and red pepper to the pot and cook for another 2-3 minutes.
4.Drain and rinse the soaked split peas and add them to the pot.
5.Add the minced ginger, ground cumin, ground coriander, brown sugar, and cayenne pepper to the pot.
6.Pour 5 cups of water (or vegetable stock) and tomato sauce (or pureed fresh tomato) into the pot.
7.Squeeze lemon slices and add to the soup.
8.Bring the soup to a boil, then reduce heat and let it simmer for 30-45 minutes or until the split peas are soft.
9.Remove lemon slices and season with salt and pepper.
10.Garnish soup with chopped cilantro and sour cream.

PROS

This soup is packed with nutrients and is a great source of protein and fiber.

The soup is easy to make and can be customized according to your taste preferences.

CONS

The soup requires 2 hours of soaking time for the split peas, which can be a barrier for some.

For individuals who are sensitive to spicy food, the cayenne pepper may cause discomfort.

HEALTH & BENEFITS

Split peas are a good source of fiber and protein, which can aid in digestion and keep you feeling fuller for a longer period of time.
The soup also contains ginger, which has anti-inflammatory and antioxidant properties that can help improve overall health.
The red pepper in the soup is rich in vitamin C, which is important for maintaining a healthy immune system.

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