BRRRR! The first cold spell of the year hit the Huntsville area. There is nothing better a piping hot bowl of soup to comfort you on a cold day. So to celebrate National Pea Soup week and to warm myself up after participating in the “STEP OUT – WALK TO STOP DIABETES” walkathon, I made Mexican Split Pea Soup.
I always thought “pulses” were the palpation of ones heartbeat by your fingertips on your wrist or neck. Turns out, “PULSES” are another name for split peas, lentils, and garbanzo beans. They also pack a powerful nutrition punch!
Did you know these amazing nutrition facts about split peas?
Just a 1/2 cup of cooked split peas contains 8 grams of protein.
They are high in potassium, magnesium, folate and fiber, which are nutrients the majority of Americans do not meet, per the Dietary Reference Intakes.
Split peas have a low glycemic index which helps manage blood sugar in diabetics.
Are you on a Gluten-free or Vegetarian or Vegan diet? Split peas fit in with these dietary restrictions.
By incorporating dry peas into ones diet, it may help reduce the risk of diabetes, heart disease, stroke and various cancers.
Here is the easy-to-make, delicious recipe I made in honor of NATIONAL SPLIT PEA SOUP WEEK, which was celebrated this year on November 10 – 16, 2014.
MEXICAN SPLIT PEA SOUP
2 Tablespoons vegetable oil
1 large onion, chopped
4 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons dried oregano
1 cup dry USA green or yellow split peas, rinsed
1 quart water
1 4-ounce can chopped green chiles
1 14-1/2 ounce can whole or dried tomoatoes
1 large green bell pepper, seeded and chopped
Salt to taste
1 cup shredded Chedar or Monterey Jack cheese (optional)
Crushed Red pepper (optional)
In a large saucepan or Dutch ovenover medium-high heat, cook onion in oil until it is tender, stirring frequently, about six minutes. Add garlic and cook 2 minutes longer. Add cumin and cook, stirring for 1 minute.
Add oregano and split peas, stir to coat peas with oil, then add water and chilies. Heat to boiling, then reduce heat, cover, and simmer 35 to 45 minutes, or until peas are just tender.
Add tomatoes, corn, and bell pepper and simmer another 15 to 20 minutes. Add salt to taste.
Sprinkle each serving with shredded cheese and crushed red pepper, if desired.
Protein 10 g
Carboydrates 35 g
Fiber 10 g
Total Fat 5 g
Saturated Fat 0 g
Iron 3 mg
Sodium 517 mg
Folate 78 mcg
Calcium 59 mg
Magnesium 55 mg
This recipe and soup photo is courtesy of the USA Dry Pea and Lentil Council, 2780 West Pullman Road, Moscow, ID 83843.
“Peas” check out their website:
www.cookingwithpulses.com for more healthy, yummy recipes. Thank you.
MEXICAN SPLIT PEA SOUP