Vegetarian Split-Pea Soup

Vegetarian Split-Pea Soup 😛

Submitted by Candi

 

Split peas are not only convenient (they require no soaking), but are also low in fat and calories and high in fiber, protein, folate, potassium, and minerals.

Prep: 30 minutes Cook: 40 minutes

  • 2 14-oz. cans vegetable broth
  • 1 14-oz can unsweetened coconut milk
  • 1 16-oz package (2 1/3 cups) dry split peas, rinsed and drained
  • 1 Bay Leaf
  • 2 medium sweet potatoes, peeled and cut into 1-inch cubes
  • 1 lbs. stemmed shiitake mushrooms, sliced, or assorted sliced mushrooms
  • 1 medium red sweet pepper, cut into bite-sized strips
  • 3 green onions, thinly sliced
  • 1 Tbsp. soy sauce
  • 2 Tsp. curry powder
  • ¼ Tsp. crushed red pepper
  • Salt and ground black pepper to taste (optional)
  • ¼ cup snipped fresh basil
  • Snipped fresh basil (optional)

Stove-top directions:

  1. In a 6-quart dutch oven combine broth, coconut milk, peas, bay leaf, and 2 cups water. Bring to boiling, reduce heat. Simmer, covered, 20minutes, stirring occasionally.
  2. Stir in potatoes, mushrooms, sweet pepper, onions, soy sauce, curry and crushed red pepper. Return to boiling; reduce heat. Simmer, uncovered, 20-30 minutes more or until vegetables are tender, stirring occasionally.
  3. Remove and discard bay leaf.
  4. Season to taste with salt and pepper.
  5. If desired, stir in a ¼ cup of basil just before serving.
  6. Garnish with additional basil if desired.

Makes 8 servings.

 

Slow-cooker directions: *This is how I make it.

  1. In a 6-quart slow cooker combine split peas, bay leaf, sweet potatoes, mushrooms, sweet pepper, green onions, soy sauce, curry powder and crushed red pepper.
  2. Pour broth, coconut milk and 2 cups of water over all. Stir.
  3. Cover and cook on low-heat setting for 8-10 hours or on high-heat setting for 4-5 hours.
  4. Remove and discard bay leaf.
  5. Season to taste with salt and pepper.
  6. If desired, stir in a ¼ cup of basil just before serving.
  7. Garnish with additional basil if desired.

 

Pressure-cooker directions:

  1. Add broth and milk to cooker.
  2. Add split peas, bay leaf, sweet potatoes, mushrooms, sweet pepper, green onions, soy sauce, and curry powder and crushed red pepper.
  3. Add enough water to cover by 2 inches (about 2 cups).
  4. Stir to combine, lock lid in place.
  5. Bring to pressure over high heat; reduce heat to stabilize and maintain pressure. Cook 5 minutes.
  6. Remove from heat, depressurize cooker under cold running water.
  7. Add additional water or broth to desired consistency.
  8. Remove and discard bay leaf.
  9. Season to taste with salt and pepper.
  10. If desired, stir in a ¼ cup of basil just before serving.
  11. Garnish with additional basil if desired.

 

Per serving: 341 calories, 10 g fat, (8 g saturated fat), 0mg cholesterol, 559 mg sodium, 47 g carbohydrates, 17 g dietary fiber, 18 g protein

Garden Blessing for Ostara

The earth is cool and dark,
and far below, new life begins.
May the soil be blessed with fertility and abundance,
with rains of life-giving water,
with the heat of the sun,
with the energy of the raw earth.
May the soil be blessed
as the womb of the land becomes full and fruitful
to bring forth the garden anew.

By Patti Wigington

Very nice write-up about us!!!

Deeply Rooted – Pagan Land, a Do-ocracy Intentional Community « PNC-Minnesota Bureau Posted on July 1, 2011 by Nels Linde