Chicken split pea soup recipe


This warm winter soup recipe is great for so many reasons: health-wise it’s high in protein and low in fat. It’s even got vitamins, minerals and fiber. It’s very easy to make, if you don’t mind letting a soup simmer on the stove for a few hours while you do other things, stirring ever hour or so. It’s also so delicious. You have a great mingling of spices, spinach, butternut squash, chicken, onions and of course the star of the dish – what gives it the thick wonderful consistency of a stew – yellow split peas.

Yellow split peas are low in fat and high in fibre & protein.

Here are some basic nutritional facts for yellow split peas:


Here’s a great winter recipe that I learned from my cousin’s wife. She uses chicken on the bone. To keep mine lowfat I use rotisserie chicken breast.

Ingredients:

450 grams yellow split peas (half the bag)
2 cups diced butternut squash
8 cups vegetable or chicken stock
1 small onion, diced
1/2 teaspoon olive oil
1 teaspoon garlic purée
1 teaspoon ginger purée
2 cup spinach or 1/2 package frozen spinach
2 pieces rotisserie chicken breast, diced
Salt, pepper, 2 teaspoons dal spice mix (tumeric, Red chili, black pepper, cumin, coriander, brown Cardiman, green cardamom, dehydrated dill, citric acid)

Directions:

  1. Fry diced onions in olive oil with salt, pepper and dried spice mix. Cook under medium heat for about 6-8 minutes and you can smell the aroma.
  2. Add rinsed yellow split peas, garlic and ginger. Stir to mix.
  3. Add butternut squash and spinach. Stir.
  4. Add stock and cooked chicken. Reduce heat to low and simmer for four hours, stirring once an hour, until squash and lentils almost dissolve.

 

I used a mixture of diced red and yellow onion because that’s what I had. I fried the onions in the mixture of spices and olive oil. Photography and recipe by Serena Alibhai
Add pureed ginger and garlic. Photography and recipe by Serena Alibhai
Add the yellow split peas and stir to blend flavors. Photography and recipe by Serena Alibhai
After adding other ingredients including water, butternut squash and spinach. Photography and recipe by Serena Alibhai
After a few hours of simmering, about 3-4, the yellow split peas and squash will dissolve and create a very thick delicious and healthy soup. After adding other ingredients including water, butternut squash and spinach. Photography and recipe by Serena Alibhai

It was very delicious by the way! Plus nutrient dense so a great weight loss dish.

Have you ever cooked with yellow split peas? Do you enjoy lentils?

xxSerena

 

 

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