1 cup dried green split peas, rinsed and drained
5 cups water
1 cup vegetable or chicken broth
1 Tbsp canola or olive oil
1 large sweet onion, chopped
2 medium shallots (about 1/2 cup chopped)
2 cups sliced Portobello mushrooms (about 5 mushrooms)
1 medium carrot, chopped
1/4 tsp paprika (sweet or smoked)
1 tsp salt
Freshly ground black pepper
- Combine the split peas, water, and broth in a large pot. Bring to a boil. Reduce the heat to low, cover partially, and simmer for 35 minutes.
- While the peas are cooking, heat the oil in a large skillet on medium-high heat. Add the onion, shallots, and mushrooms, and sauté until golden brown, about 5 minutes. Reduce the heat and cook slowly until the onion has caramelized, about 5 to 10 minutes.
- Add the onion mixture to the peas. Add the carrot and simmer 15 minutes longer or until tender. Stir in the paprika and remove from heat to let cool slightly.
- Using an immersion blender, purée the soup while still in the pot or purée in batches in a blender or food processor. If too thick, add a little water or broth. Season with salt and pepper to taste, and serve.
Keeps 3 to 4 days in the refrigerator; reheats well. Freezes well for up to 4 months. If too thick, add a little water when reheating.
123 calories per cup, 19.6 g carbohydrate, 6.7 g fiber, 7 g protein, 2.4 g fat (0.2 g saturated), 0 mg cholesterol, 411 mg sodium, 376 mg potassium, 1 mg iron, 26 mg calcium
Variations
- Use a combination of split peas and lentils. You can use either green or yellow split peas.
- Cook 1/4 cup pearl barley, rinsed and drained, along with peas and/or lentils. Or substitute barley for half the peas. This makes a thicker soup, so thin as needed with additional broth.
- No shallots? Use 2 or 3 cloves garlic. Shallots look like small elongated onions, with a garlic flavor. When peeled, they divide into cloves like garlic.
- Instead of portobellos, try shiitake, oyster, or button mushrooms, or a combination of these.
Nutrition Notes
- Split peas are a nutritional powerhouse. Packed with protein, fiber, and vitamin C, they also contain iron, zinc, and B vitamins. Both green and yellow split peas have a low glycemic index (32). Soaking before cooking isn’t necessary. A thorough rinsing in a colander is sufficient. When cooked, split peas break down to make a thick, satisfying soup.
This recipe is featured in these books & articles
