Lentil and Black Eyed Pea Soup

2 Reviews
100% would make this recipe again

Preparation : 30 min Cooking : 1 h
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

Ingredients

180 g black eyed peas (dried) 1 cup
1 cup green or brown lentils (dried) 190 g
2 tbsp olive oil 30 mL
1 onions 200 g
5 cloves garlic
2 tsp gingerroot 9 g
1 tsp ground coriander 3 g
1/2 tsp ground cumin 1 g
1/2 tsp turmeric 2 g
ground pepper to taste
1/4 tsp cayenne pepper 1 g
6 tomatoes, Roma type, finely chopped 420 g
1 pinch salt 0.2 g
4 cups chicken broth, low-sodium 1 L
1 1/4 cup green/snap beans, chopped 120 g
50 g spinach 2 cups
1 tbsp lemon juice, freshly squeezed 1/2 lemon
4 tbsp fresh cilantro [optional] 8 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

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 %

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

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

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Members' Reviews

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

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