Day 222: East African Pea Soup ♥

Another fall and winter winner -- and a filling and satisfying soup for 2 Weight Watchers points! Yippee!

The temptation comes from Full Bellies (now defunct), who advised a double batch. If only I'd listened! This is a definite keeper, one to make again soon to freeze for quick lunches over the busy holidays.

The ingredient list is long on spices and they are what makes this soup delicious -- can't imagine skipping a one. But spices are often half price before the holidays, making it a great time to both freshen up what's on hand and to try some new ones too.

The soup originates with Sundays at Moosewood (where it's called East African Sweet Pea Soup), a cookbook packed away in some box in some corner of the basement. Based on this soup, I'd best hunt it up!




EAST AFRICAN PEA SOUP
Hands-on time: 15 minutes
Time to table: 60 minutes (but would likely be less another time)
Makes 6 cups


MIKE THE WATER (detailed instructions follow)
3 cups water

START THE ONION
1 tablespoon olive oil
2 large onions, chopped (about 2 cups)
1 teaspoon garlic (from a jar, of course)
1 teaspoon fresh ginger (from a jar)

ADD THE SPICES
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon turmeric
1 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon cardamon
1/4 teaspoon cinnamon
1/8 teaspoon cayenne (which gives the soup a small but pleasant kick of heat, to my taste, not too much)
1/8 teaspoon ground cloves

ADD THE VEGETABLES & LET SIMMER
1 15-ounce can diced tomatoes (Full Bellies uses fresh tomatoes)
1 sweet potato, diced (about 2 cups)

ADD THE PEAS, PUREE & SERVE
16 ounces frozen green peas -- use 2/3 of the bag at first, then add the rest later

DETAILED INSTRUCTIONS
Bring the water to a boil in the microwave. (This is a time-saving technique that can be skipped if you're in no rush, I didn't do it tonight and figure not doing so added 10 minutes to the time to get to the table.)

Heat a large pot or Dutch oven over MEDIUM HIGH. Add the olive oil, when it's hot, add the onion and stir to coat with the oil. Add the garlic and ginger and combine well. Saute until the onions soften, about 5 minutes.

Add the spices and combine well. Let cook for about 1 minute.

Stir in the tomatoes, sweet potato and hot water. Bring to a boil. Reduce heat to MEDIUM, cover and let simmer until sweet potato is cooked, about 30 minutes. (Stop here if making ahead to serve later or to freeze.)

Add 2/3 of the peas and let cook for about 5 minutes. (Adding the peas now means they don't overcook.) Use an immersion blender to partially puree the mixture. Stir in the remaining peas (adding some peas very near the end makes sure some remain bright green and pretty) and let warm through. Serve and enjoy!

NUTRITION ESTIMATE
Per cup: 148 Cal (16% from Fat, 15% from Protein, 69% from Carb); 6 g Protein; 3 g Tot Fat; 0 g Sat Fat; 27 g Carb; 6 g Fiber; 49 mg Calcium; 2 mg Iron; 626 mg Sodium; 0 mg Cholesterol, NET CARBS 20, Weight Watchers 2 points



CREDIT WHERE CREDIT'S DUE
Full Bellies & Sundays at Moosewood

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