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My husband absolutely adores this Yellow Split Pea and Mung Bean Soup and so did the women at the fall retreat. Nourishing and warming, it lends itself well to autumn.
This recipe was inspired by a fall I spent in NYC interning at The Japan Society. There was a small cafe tucked nearby my office that a coworker and I would go to weekly. Every day they had a yellow split pea soup available. It was comforting and reminded me of the Midwest. This is my tribute.
Paige's Yellow Split Pea Soup
Both Split Peas and Mung Beans are high in vitamins and minerals. Split peas are a nutrient-dense food, which means they contain a large amount of nutrients but are low in calories. Split peas are a good source of vitamins A and B, potassium and magnesium. Mung beans are one of the best plant-based sources of protein. They’re rich in essential amino acids, such as phenylalanine, leucine, isoleucine, valine, lysine, arginine and more.
Ingredients:
1 large onion, minced
2-3 cloves garlic, minced
2-3 carrots, finely chopped
Ghee/coconut oil/Extra virgin olive oil/sesame oil/other veggie oil
2 cups yellow split peas
1 cup mung beans
Smoked ham bone (shank or neck; leave out for veggie/vegan option)
Spices: bay leaf, salt and pepper, dried smoked Chipotle peppers, dried Aleppo chili, sun dried tomatoes-chop fine, dash of cinnamon and dash of nutmeg (can use other spices just depends on what you like and your doshas if following Ayurveda. If using the spices listed you will get a very smoky flavor), other options turmeric, ginger root, cumin.
Smoked paprika (use only if omitting smoked ham bone)
Can do entire dish on stove top in a large soup pot or can do initial sauté in a pan and transfer to a crock pot.
Directions:
1. Sauté onions 3 mins then add garlic for about 30 seconds. Add carrots. Cook med heat 3 mins. Add all spices except bay leaf.
2. Transfer to crock pit if not already in a soup pot. Add bay leaves, peas, hambone and water to cover ingredients.
3. Cook away until peas and beans are soft. Can continue cooking until peas lose shape. Test and flavor as needed. Add water as needed. You can have it very soupy or nice and thick.
For Individual Doshas:
Vata: Add more cumin, ginger, or mustard seeds
Pitta: Omit chilis/peppers, reduce garlic and top with sour cream or yogurt
Kapha: Add 1 cup tomatoes, light on the oil used for sautéing