Yellow Split Pea Soup

Yellow Split Pea Soup

The addition of Tumeric and cumin adds brightness and helps to make this soup packed with flavor and health benefits. The soup is vegetarian and vegan. I like to classify this soup as a power soup because it is high in nutrients like vitamin A, potassium, fiber and protein and low in fat. It tastes great, looks beautiful and is very healthy.

What’s the Big Deal about Tumeric?

Tumeric contains curcumin which has powerful antioxidants. Curcumin boosts brain power, reduces inflammation and can lower your risk of heart disease. Tumeric has been around for over a hundred years but the extreme heath benefits have only recently been studied and recognized. Tumeric is also what gives curry its beautiful yellow color. I love to develop recipes that I can add tumeric to so that the dish not only tastes great but is also healthy for you.

Yellow vs. Green Split Peas

Yellow split peas and green split peas are both delicious. I tend to think that a green split pea soup works best with ham since it is a sweeter split pea and balances well with salty ham.Yellow split peas have an earthier flavor that works well with full flavor spices like turmeric and cumin. This yellow split pea soup is vegetarian and vegan.I puree the soup so that all the flavors blend completely and result is a smooth earthy flavored soup. If the soup is too thick add more vegetable broth to thin it out. The yellow split pea soup is perfect for the spring and summer because of the beautiful color of the soup. It is perfect to serve as a light lunch or dinner with a leafy green salad and some crispy bread. Yellow split pea soup freezes well so you can make a big batch and freeze it in individual portions that you can defrost on those long summer days when you don’t feel like cooking.

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Yellow Split Pea Soup

Tumeric and Cumin give a kick and pump up the health benefits in this super soup
Prep Time15 mins
Cook Time1 hr 30 mins
Total Time1 hr 45 mins
Course: Appetizer, Soup, lunch
Keyword: Soup, vegetarian, Tumeric, vegan
Servings: 6 people
Calories: 304kcal

Equipment

  • immersion blender or food processor

Ingredients

  • 16 oz bag of yellow split peas
  • 1 tbsp extra virgin olive oil
  • 1 cup chopped onion
  • 1 cup chopped carrots
  • 2 cups vegetable broth
  • 4 cups water
  • ¾ tsp tumeric
  • ½ tsp cumin
  • tsp coriander
  • tsp cayenne pepper
  • ¾ tsp salt
  • ½ tsp ground black pepper
  • 1 bay leaf
  • 1 tbsp chopped fresh parsley optional

Instructions

  • Add olive oil to large soup pot over medium heat
  • add onions and carrots and saute until soft. Around 5-8 minutes
  • rinse the yellow split peas and add to pot
  • mix in tumeric, cumin, cayenne pepper, coriander, salt and pepper
  • pour in vegetable broth and water and stir often until boiling. Make sure split peas aren't sticking to bottom of pot.
  • reduce heat and add bay leaf
  • simmer for 1½ hours stirring every 10 min or so until split peas are tender
  • Remove bay leaf
  • blend soup using an immersion blender or food processor.
  • garnish with chopped fresh parsley if desired

Notes

Note: If soup is too thick add some more vegetable broth to thin it out.

Nutrition

Serving: 1person | Calories: 304kcal | Carbohydrates: 52g | Protein: 19g | Fat: 3g | Saturated Fat: 1g | Sodium: 640mg | Potassium: 861mg | Fiber: 20g | Sugar: 9g | Vitamin A: 3866IU | Vitamin C: 5mg | Calcium: 63mg | Iron: 4mg

Minestrone Soup

Minestrone Soup

This Soup can Work as a Meal

Minestrone soup originated in Italy and translates to “big soup”. This is because typically it is made with an abundance of vegetables. Minestrone is a hearty vegetable soup that is made with a base of carrots, onions and celery. It also has pasta mixed in with the vegetables. Typically the vegetables used are whatever is in season. Sometimes the soup is very chunky and other times it is slightly thinner.

This Minestrone soup recipe could just as easily be called a Vegetable Stew. I add tons of broccoli, carrots, white beans, yellow squash and pasta so it is quite filling. Serve a smaller portion as an appetizer or a larger portion as a main dish for lunch or dinner. I love the spice that the pesto and touch of chili pepper add to the dish. I only put a touch of red pepper in the soup but you can add more if you like your food spicier.

This Minestrone Soup is super healthy. It’s loaded with vitamins and there is very little oil and absolutely no butter. The depth of flavor comes from the vegetables, spices and tomatoes simmering together. Feel free to add other vegetables to the soup like peas, string beans or kale. Use what you have in your refrigerator. The minestrone soup will be ready in about an hour and a half. You need to give it the time for all the flavors to come together. You will absolutely love the way your house smells when you are making this soup. My kids always come into the kitchen to see what’s cooking. I refrigerate the leftovers in individual portions so it is super easy to pop a bowl into the microwave for a healthy lunch or dinner.

You can refrigerate the vegetable soup for five days or put it in the freezer for up to two months. It is always a great idea to keep some soup in the freezer so you have a healthy meal to serve on a cold night.

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Hearty Minestrone Soup

Vegetable Soup with Pasta
Prep Time30 mins
Cook Time1 hr
Total Time1 hr 30 mins
Course: Soup, Main Course
Cuisine: Italian
Keyword: Soup, vegetarian
Servings: 8 people
Calories: 217kcal

Ingredients

  • 2 tbsp olive oil
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 15 oz can white beans
  • ¼ lb broccoli florets cut bite sized
  • 1 yellow squash cut into cubes
  • 28 oz can crushed tomatoes
  • 4 cups low sodium vegetable broth
  • 2 cups water
  • tbsp pesto
  • ¼ tsp red pepper flakes
  • 1 tsp salt
  • 1 tsp pepper
  • ½ tsp oregano
  • 1 bay leaf
  • ¼ lb penne pasta cooked firm and cut in half

Instructions

  • heat olive oil in a large stock pot
  • add onion, carrot and celery and saute until onion is soft and translucent
  • stir in white beans, broccoli and yellow squash
  • add crushed tomatoes, vegetable broth and water
  • add pesto and remaining spices
  • simmer for 45 minutes stirring occasionally
  • add pasta and simmer for another 15 minutes
  • Remove bay leaf and discard
  • Spoon into bowls and serve with grated Parmigiana Reggiano on top

Notes

You can substitute a shorter pasta like Ditalini if you do not want to cut the penne in half. 

Nutrition

Serving: 1person | Calories: 217kcal | Carbohydrates: 37g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 474mg | Potassium: 786mg | Fiber: 7g | Sugar: 8g | Vitamin A: 3137IU | Vitamin C: 29mg | Calcium: 110mg | Iron: 3mg

Tomato Soup Caprese

Tomato Soup Caprese

Pureed Tomato Soup with Fresh Mozzarella Crostini

All you need for delicious homemade tomato soup

Tomato Soup pairs so perfectly with a grilled cheese sandwich. I thought it would be a great idea to come up with a new version of this combo so I decided to float a toasted slice of Italian bread with melted mozzarella on top of the soup. I also added fresh basil to the soup which I feel is much better than dried. I do recommend using Muir Glen or San Marzano whole peeled tomatoes. I think that these brands use the best tomatoes. I always remove the tomatoes from the juice and rinse the seeds out before adding them (and the juice) to the pot. This step is not absolutely necessary but my mom always told me that it is better for your stomach to remove the seeds so that’s what I do. The addition of a carrot also creates a brighter, beautiful soup. This soup is not difficult to make and you can make it in advance and warm it up when it’s time to serve. Great for lunch or dinner. It’s starting to get cold out so I think soup definitely needs to be on the menu. Let me know what you think.

Tomato Soup
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Tomato Soup Caprese

Pureed Tomato Soup with Mozzarella Crostini
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Appetizer, Soup
Cuisine: Italian, American
Keyword: Soup, tomato
Servings: 6 people
Calories: 348kcal

Ingredients

  • 2 tbsp unsalted butter
  • ½ onion chopped
  • 1 carrot peeled and chopped
  • 2 cloves garlic
  • 1 tbsp fresh basil chopped (about 3 large leaves)
  • 2 cups vegetable broth
  • 28 oz can of whole peeled tomatoes
  • 1 pinch sugar
  • ½ tsp salt
  • ¼ tsp pepper
  • ¼ cup heavy cream

Mozzarella Crostini

  • 6 slices Italian or French bread
  • 1 tsp olive oil
  • 6 oz fresh mozzarella

Instructions

  • Melt butter in a large pot or dutch oven
  • Add onion and saute until translucent – about 5 min
  • Add carrot and garlic and saute for another 2 minutes
  • Add tomatoes with the juice
  • Add vegetable broth
  • Add salt, pepper,sugar, basil and cream
  • Bring to a boil then cover and reduce to simmer for ½ hour
  • Puree soup in batches in a food processor or blender
  • Brush bread with olive oil and toast in oven
  • When bread is light brown place a slice of mozzarella on top and melt in oven
  • Serve Soup in bowl and top with Mozzarella crostini and a basil leaf

Nutrition

Serving: 1person | Calories: 348kcal | Carbohydrates: 46g | Protein: 15g | Fat: 16g | Saturated Fat: 9g | Cholesterol: 46mg | Sodium: 998mg | Potassium: 406mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2325IU | Vitamin C: 14mg | Calcium: 216mg | Iron: 3mg

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