Split Pea Soup with a Fresh Lime Kale Salad

HomeClinics & ProgramsELLICSR KitchenSplit Pea Soup with a Fresh Lime Kale Salad

Skill Level	Easy

Preparation Time	20 minutes	Total Time	55 minutes
Servings	5	Cost Per Serving	$0.97

1 cup	Dried Split Peas
4 cups	Vegetable Stock or Water
1	Medium Onion, roughly chopped
3 cloves	Garlic, smashed
1/4 tsp	Ground Turmeric
1 tsp	Ground Coriander
1/2 cup	Plain Yogurt or Coconut Milk
1 tbsp	Olive Oil
1/2 tsp	Sea Salt and Freshly Ground Black Pepper

Lime Kale Salad

2 cups	Kale, thinly sliced
1	Lime
1	Thai Red Chili, thinly sliced (optional)
1/4 tsp	Sea Salt

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.
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.
Add the ground turmeric and coriander and cook another 2 minutes.
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.
Season with a pinch of salt and stir in some yogurt. You can blend this until smooth or leave it chunky.
Serve with the kale salad.

PDF link to nutrition facts table for split pea soup with fresh lime kale salad

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%.