Lentil and Black Eyed Pea Soup

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Preparation : 30 min Cooking : 1 h
210 calories/serving

Ingredients

220 g black eyed peas (dried) 1 1/4 cup
1 1/3 cup green or brown lentils (dried) 240 g
2 1/2 tbsp olive oil 38 mL
1 1/4 onions 260 g
6 cloves garlic
2 1/2 tsp gingerroot 12 g
1 1/4 tsp ground coriander 3 g
1/2 tsp ground cumin 1 g
3/4 tsp turmeric 2 g
ground pepper to taste
1/2 tsp cayenne pepper 1 g
8 tomatoes, Roma type, finely chopped 550 g
1 pinch salt 0.1 g
5 cups vegetable broth 1.25 L
1 1/2 cup green/snap beans, chopped 150 g
65 g spinach 2 1/4 cups
4 tsp lemon juice, freshly squeezed 1/2 lemon
1/3 cup fresh cilantro [optional] 10 g

Before you start

Using a pressure cooker will reduce the cooking time from 1 h to 20 min.

A blender or food processor will be very useful.

Method

  1. Rinse the black eyed peas and lentils under cold running water then drain well. Soak them in water for 30 minutes, while preparing the rest of the ingredients.
  2. Meanwhile, put the onion, garlic, ginger and one tablespoon of water in a food processor then pulse until a course paste is formed.
  3. Heat the oil in a pot or a pressure cooker over medium heat. Add the onion mixture then sauté for a few minutes, until golden and fragrant. Stir in the spices and cook for one minute. Add the tomatoes and continue cooking, with occasional stirring, for 6-7 min.
  4. Drain the lentils and black eyed peas, then add then to the pot or pressure cooker with the broth, and green beans. Saeson with salt and pepper to taste.
  5. If using a pressure cooker, cover and close, then bring to high pressure (*Follow the manufacturer's directions to determine when high pressure has been reached). Cook 20 min. If not using a pressure cooker, cover the pot, lower the heat and simmer for 1 h, until the black eyed peas are tender.
  6. Add the spinach and lemon juice and cook for 5 more minutes.
  7. Ladle into bowls and sprinkle with cilantro leaves(optional).

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

35 g

12 %

Fibre

9 g

36 %

Sugars

6 g

Net Carbs

26 g

Protein

12 g

Vitamin A

28 %

Vitamin C

30 %

Calcium

6 %

Iron

35 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 1
Meat and Alternatives 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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