Split Pea Soup with a Fresh Lime Kale Salad

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Skill Level
Preparation Time 20 minutes Total Time 55 minutes
Servings 5 Cost Per Serving $0.97
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Image of split pea soup with fresh lime kale salad.

Ingredients

1 cupDried Split Peas
4 cupsVegetable Stock or Water
1Medium Onion, roughly chopped
3 clovesMedium Onion, roughly chopped
1 tsp eachGround Turmeric and Ground Coriander Seed
1/2 cupPlain Yogurt or Coconut Milk
1 tbspOlive Oil
1/2 tspSea Salt and Freshly Ground Black Pepper
Lime Kale Salad
2 cupsKale, thinly sliced
2Limes​​​​​
​1Thai Red Chili, thinly sliced (optional)
1/4 tspSea Salt

Directions

  1. ​For the salad, juice and zest the limes and add to a large bowl. Add the kale, shallots, chili (optional) and sea salt. Combine well and refrigerate.
  2. For the soup, in a large soup pot over medium heat, add the oil. Once hot, add the onion and garlic and cook for about 5 minutes until softened.
  3. Add the ground turmeric and coriander and cook another 2 minutes.
  4. Add the split peas and water (or stock). Bring to a boil and then reduce heat to medium low and let it simmer for about 25 to 30 minutes until the peas a soft.
  5. Season with a pinch of salt and stir in some yogurt. You can blend this until smooth or leave it chunky.
  6. Serve with the kale salad.

Nutrition

  • ​Split peas are a heart-healthy food because they are rich in fibre and potassium. Fibre-rich foods such as split peas can help you control your weight by keeping you full. A healthy body weight can help lower your risk of heart disease. Potassium can help lower blood pressure.
  • In a study where men from 7 countries were followed over 25 years, the men who regularly ate legumes such as split peas had a 82% lower risk of death from coronary artery disease (CAD), blockages in arteries caused by fatty plaques. You can lower your risk of CAD by lowering the amount of saturated and trans fats in your diet and managing your weight.
  • Regularly enjoying kale and other green leafy vegetables is associated with a lower risk of heart disease and cancer. Just 1 serving (1 cup raw or ½ cup cooked) of leafy greens each day may lower heart disease risk by up to 23%.