Split Pea Soup

A hearty and delicious soup with earthy flavours from green split peas and creaminess from potatoes, balanced by sweetness from cabbage and leeks. Great for babies and everyone else! Add some zing from lime or lemon and a creamy topping of choice, and we are in soup heaven! A favourite in our home. Ingredients need only be roughly-sliced since they are eventually blended.

Free from: Nuts, Sugar, Wheat, Gluten, Dairy. Vegan. Serves 6

Ingredients

1 onion, 1 celery stick (optional), 1 tsp grated ginger, 3 garlic cloves, 2 medium potatoes, 1 carrot, 1½ cups dry green split peas, 1 large sweet potato, 1 baby white/green cabbage – or equivalent piece from a large cabbage, cup chopped leeks (or more cabbage), 3 tomatoes, 1 bunch mint (optional), lemon/lime/sumac, choose something fatty (yoghurt, cottage cheese, sour cream, coconut milk, butter etc.).

Preparation: Soak 1½ cups of green split peas for 8 to 24 hours. Rinse every 8 to 12 hrs.

Method

  1. Chop 1 onion and 1 stick of celery (optional) and fry in a dash of oil on medium heat in a large pot till translucent. Add 1 tsp of ginger and 3 garlic cloves. Fry for another minute.
  2. Rinse the soaked split peas and add to the pot with about 1 litre of cold water. The 1½ cups dried split peas should have swollen to about 2¾ cups of split peas.
  3. Add the following to the pot as you get them ready, in the following order: 2 medium potatoes (peeled and sliced), 1 carrot (sliced), 1 large sweet potato (peeled and sliced), a baby cabbage (or the equivalent from a large cabbage), about cup of leeks.
  4. Add salt, cover the pot and allow all ingredients to simmer on medium-high heat till potatoes are almost soft.
  5. When the potatoes are almost soft, quarter and de-seed 3 tomatoes and add them, as quarters into the pot. (We leave them as quarters so that when the tomatoes have melted, we can easily fish out the skins from the pot.)
  6. When the potatoes and green split peas have softened, remove the tomato skins from the pot and transfer the soup to a blender or food processor and blend (or use a potato masher instead, for a more rustic texture). Blend with 20g of fresh mint if a minty flavour is desired (optional).
  7. Serve with a squeeze of lemon or lime juice or dried sumac.
  8. This dish so far is very low in fat, so choose your source of fat to lift the flavour. You can choose from a dollop of yoghurt, sour cream, cottage cheese, coconut cream or butter. If you are reducing fat in your diet, try a hot sauce or chopped chilli (for those that can tolerate some heat). Also good with freshly cracked black pepper.

By Natasha Subbiah (Unity Mama)

If you would like to receive updates on the latest posts on the topic of healthy eating, then follow me on Facebook.

Chickpea Korma

A mild saucy curry made with cashew nuts.

Suitable for young children and up.

Free from: Sugar, Wheat, Gluten and Dairy. Vegan. Serves 5

Ingredients

  ¾cup cashew nuts, 1½ cups chickpeas sprouts, 1 medium onion, 1 bay leaf (optional), 3 cloves of garlic, ¼ tsp chilli powder, ½ tablespoon cumin powder, ½ tablespoon coriander powder, ½ tablespoon garam masala, 4 tomatoes, 1 red or green bell pepper, 6 sprigs coriander (aka. cilantro – optional).

Special Equipment: Blender, food processor or grinder.

Preparation: i.     Soak cup of cashew nuts in water for 2 to 8 hours.

  1. Sprout chickpeas to yield 1½ cups of chickpea sprouts.

Method

  1. Boil chickpeas till soft. Alternatively, use a pressure cooker to save time.
  2. Fry 1 finely chopped medium onion in oil/butter/ghee on medium heat with 1 bay leaf (optional).
  3. When the onion starts to turn golden, add 3 cloves of garlic – minced or crushed, with tsp chilli powder, tablespoon cumin powder, tablespoon coriander powder, and tablespoon garam masala. Add more oil if necessary and fry on medium-low heat for about 5 minutes.
  4. Remove the bay leafy and add in 1½ cups of boiled chickpeas, a red or green pepper (chopped) and salt. Allow it to fry while preparing the tomatoes. Add a splash of water if necessary.
  5. De-seed, peel and blend 4 medium tomatoes. Add in the tomatoes, and salt. Allow to cook on medium heat for just a few minutes while prepping the cashew sauce.
  6. Add the soaked cashew nuts to a blender with ¾ cup of water and 6 sprigs of coriander (optional) and blend. Add the cashew cream and cook with the lid off for a few minutes to intensify flavours and thicken sauce. Taste to correct salt.

Best served with a side green salad and rice. Smash chickpeas for babies.

Recipe from “How to Get Kids to Eat Fruits and Vegetables” by Natasha Subbiah

For more recipes plus tips on how to encourage children to eat more fruits and vegetables, follow Natasha Subbiah’s page on Facebook.