Lentil and Black Eyed Pea Soup

2 Reviews
100% would make this recipe again

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Ingredients

??? black eyed peas (dried) ???
??? green or brown lentils (dried) ???
??? olive oil ???
??? onions ???
??? garlic ???
??? gingerroot ???
??? ground coriander ???
??? ground cumin ???
??? turmeric ???
??? ground pepper to taste ???
??? cayenne pepper ???
??? tomatoes, Roma type, finely chopped ???
??? salt ???
??? chicken broth, low-sodium ???
??? green/snap beans, chopped ???
??? spinach ???
??? lemon juice, freshly squeezed ???
??? fresh cilantro [optional] ???

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

220

Fat

4 g

6 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

35 g

12 %

Fibre

9 g

35 %

Sugars

6 g

Net Carbs

26 g

Protein

14 g

Vitamin A

27 %

Vitamin C

29 %

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, Phosphorus, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, 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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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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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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