Greek creamy yellow split pea soup
Traditional Greek recipe for yellow split pea soup. Vegan and gluten free.
Equipment
- stove
- stock pot
- wooden spoon
- stainless steel sieve
- immersion hand blender
- water boiler
Ingredients
- 500 grams yellow split beans or Greek fava raw
- 400 grams carrots raw, unpeeled
- 400 grams courgettes raw, unpeeled
- 3 tbsp olive oil
- 1/2 tsp ground pepper
- 60 ml fresh lemon juice
- 10-20 fresh parsley leaves washed and chopped
Instructions
- Wash the courgettes and carrots and peel the carrots. Cut both vegetables into thick pieces (2-3 cm long).
- Put the split lentils in the sieve and wash them with tap water for 2-3 minutes. You will notice foam forming, keep washing with tap water until there is no foam left.
- Start heating the water in the water boiler. If you cannot heat 2L at once it's ok, you can add the rest of the hot water a little later.
- Put the pot on the stove and add the olive oil to cover the bottom. Turn the stove and set the temperature to high heat.
- Add the carrots and courgettes and keep mixing until you sweat both vegetables (3-4 minutes).
- Add the washed split peas and ground pepper and mix.
- Pour the boiling water and mix.
- If you coould not add 2L of water at first, heat the rest of the water as son as possible, pour and mix again.
- Reduce the heat but not a lot, maintain a medium to high heat and make sure the water is boiling.
- Keep boiling for 50 minutes (medium to high heat). For the first 30 minutes, stir every ten minutes to make sure the food will not stick to the bottom. Maintain a medium-high heat.
- For the last 20 minutes stir every five minutes. If there is not enough water left, add some more hot water.
- Turn the heat off and put the pot away from the stove. Let the food cool down for a minute.
- Turn on your immersion hand blender and use the low or medium speed setting. Aim to mash the carrots and courgettes first. Keep mashing the food until it's smooth and creamy.
- Let the food rest for a minute. Serve into bowls. Add the chopped parsley leaves and lemon juice from 1/2 lemon (per portion). Mix and you are ready to eat!
Notes
Net carbohydrates per portion: 72g
Protein per portion: 30g
Fibre per portion: 12g (48% RI)
Glycaemic Index: 25 (low)
Glycaemic Load per portion: 17.5
Important micronutrients (per portion):
| Micronutrient | Amount per portion | % Recommended Intake |
| Vitamin C | 40 mg | 50 |
| Vitamin A | 827 ug | 103 |
| Vitamin B1 (thiamin) | 1.1 mg | 96 |
| Vitamin B5 (Pantothenic acid) | 2.7 mg | 46 |
| Vitamin B9 (Folate) | 85 ug | 43 |
| Vitamin B3 (Niacin total) | 9.3 mg | 58 |
| Vitamin K1 | 35.9 ug | 48 |
| Vitamin E | 2.1 mg | 18 |
| Manganese | 2 mg | 98 |
| Iron | 8.4 mg | 60 |
| Magnesium | 196 mg | 52 |
| Zinc | 5.2 mg | 52 |
| Phosphorus | 409 mg | 58 |
| Potassium | 1739 mg | 87 |