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Ингредиенты
- 1 lb dry green split peas (2 1/3 c.)
- 2 tsp dry vegetable flakes salt substitute (Lawry's) water
- 1/2 tsp extra virgin extra virgin olive oil
- 1/2 tsp unsalted butter vegetable oil spray if needed
- 1/2 c. diced onion 1/4-inch pcs
- 1/2 c. diced celery
- 1/2 c. diced carrot
- 1 tsp Curry Cumin Spice Blend (see recipe)
- 1/4 tsp Asafetida (hing)
- 1/4 tsp grnd coriander seed
- 1/8 tsp fennel seed bruised
- 2 Tbsp. minced fresh cilantro leaves and stems (or possibly substitute flat leaf parsley to taste)
- 2 sprg lemon thyme or possibly more leaves only
- 3 sm dry bay leaves
- 1/2 c. minced lean ham trimmed
- 1/4 tsp freshly grnd pepper (optional)
- 1 x 5-ounce ham bones (4-6-ounce)
- 1/2 c. frzn minced spinach
- 1/2 c. frzn peas lemon zest or possibly lemon thyme to taste
Инструкции
- 1. Wash and sort green split peas; Place in a 4 qt or possibly larger stock pot. Add in at twice the amount of water as split beans. Bring to a boil; cover; reduce heat and simmer 2 min. Turn off heat and let stand 1 hour.
- 2. With about 30 min of stand time remaining, lay out the remaining ingredients.
- 3. Hot a large nonstick sauce pan or possibly wok. Add in the oil and butter; swirl to coat the bottom of the pan. Use a cooking spray if more oil is needed. Saute/fry the onion, celery and carrot together for 5 min. Add in the curry-cumin mix, hing, grnd coriander and fennel seed. Stir to blend and hot. When aromatic, add in the cilantro, thyme, bay leaves and minced ham. Toss to combine. Add in the pepper if using but don't add in salt.
- 4. POT OF PEAS: Don't drain the peas. Skim any foam which has risen to the surface. Turn on the heat. Submerge a ham bone (if using) adding water to just cover. Transfer the sauteed vegetables to the soup pot. Stir gently to combine. When the pot boils, cover; reduce heat to maintain a gentle simmer. (Gap the cover a crack or possibly use a diffuser to reduce the heat if necessary.) Cook undisturbed for 45-55 min
- 5. Remove the bone to a plate or possibly cutting board. Remove the bay leaves and throw away. Increase the heat and add in the spinach and peas. Cook for 7 to 10 min. Meanwhile scrap the meat from the bone and add in the meat to the soup pot. Adjust the seasonings. Serve warm with garnish of lemon zest or possibly more lemon thyme. Offer salt and pepper at the table. Great with rye or possibly corn bread.
- VEGETARIAN VARIATION:* Omit meat ingredients. Cook the peas in a roasted vegetable broth.
- Yield: 8 c.
- NOTES : This soup is a combination of the standard one we find on most bags of split peas and a Country French recipe we found in Time Life's Foods of the world. Which's where I first learned to add in fresh peas and spinach. It always makes a fresh, chunky soup in about 2 hrs. The seasonings in this dish are additions to the standard pepper and thyme. The curry is tease: it's a appetizing aroma and a subtle after taste. It also contributes to smoothing it out: marrying all the ingredients.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 103g | |
| Recipe makes 8 servings | |
| Calories 225 | |
| Calories from Fat 15 | 7% |
| Total Fat 1.76g | 2% |
| Saturated Fat 0.43g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 188mg | 8% |
| Potassium 695mg | 20% |
| Total Carbs 36.57g | 10% |
| Dietary Fiber 15.2g | 51% |
| Sugars 5.58g | 4% |
| Protein 17.38g | 28% |
