Yellow Pea Soup
Yellow pea soup - Tastes even better warmed up! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
As the name suggests, hulled peas have had the hard seed coat removed. This eliminates the need for soaking before cooking and makes them easier to digest. At the same time, the legumes have nutrients, including B vitamins, fiber, iron, magnesium, and protein.
If you want it to be really hearty, add poultry sausages, vegetarian sausages or tofu cubes to the yellow pea soup. You can supplement the root vegetables with parsnips as you like, or replace some of them with these.
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22.9 g | (76 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 149.9 μg | (250 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 249 μg | (83 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 24.8 μg | (55 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,688 mg | (42 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 onion
- 2 Tbsps Canola oil
- 14 ozs yellow Split pea
- 3 carrots
- 1 parsley root
- 8 ozs Celery root
- 1 stalk Leeks
- 18 ozs strong Vegetable broth (hot)
- 1 tsp dried marjoram
- ½ bunch parsley
- 1 tsp Mustard
- salt
- peppers
Preparation steps
Peel and finely dice onion and sauté in 1 tablespoon hot canola oil in a large pot for 2-3 minutes over medium heat. Add shelled peas, fill with three times the amount of water and cook over medium heat for 45 minutes, stirring occasionally.
In the meantime, clean, wash and peel the carrots, parsley root and celery and cut into 1 cm cubes. Clean the leek, wash thoroughly and cut into fine rings.
5 minutes before the end of the cooking time of the peas, heat the remaining oil in a frying pan. Sauté carrots, parsley root and celery in it for 4-5 minutes over high heat.
Add the diced vegetables and leeks to the peas in the pot, pour in the broth, season with marjoram and simmer over medium heat for about 10 minutes until the vegetables are cooked but still have bite.
Meanwhile, wash parsley, shake dry, pluck leaves and chop finely. Season yellow pea soup with mustard, salt and pepper, divide among plates and sprinkle with parsley.
