Lentil and Black Eyed Pea Soup

2 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

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

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 %
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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This recipe is in the following categories

Beans/Legumes | Soups | Main courses/Entrées | High Iron | Indian

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.