Indian caramelised onion and split pea soup

Indian caramelised onion and split pea soup

*VEGETARIAN  *NUT FREE

Ingredients

Serves 10

Serves 15

Serves 25

Vegetable oil

30mL

45mL

75mL

Onions, brown, finely chopped

6 medium

9 medium

15 medium

Garlic, finely chopped

3 cloves

5 cloves

8 cloves

Ginger, fresh, finely grated

3 teaspoons

5 teaspoons

8 teaspoons

Garam masala, ground

3 teaspoons

5 teaspoons

8 teaspoons

Turmeric, ground

1 ½ teaspoons

2 teaspoons

3 ½ teaspoons

Black pepper, ground

1 teaspoon

1 ½ teaspoons

2 ½ teaspoons

Yellow split peas, dried, rinsed

2 ¼ cups

3 ½ cups

5 ¾ cups

Potato, finely chopped

1 ½ medium

2 medium

3 ½ medium

Carrot, finely chopped

1 ½ medium

2 medium

3 ½ medium

Vegetable stock (reduced salt)

1 ½ litres

2 ¼ litres

3 ¾ litres

Water

1 ½ cups

2 ¼ cups

3 ¾ cups

Milk (reduced fat)

3 cups

4 ½ cups

7 ½ cups

Greek-style yoghurt (reduced fat), to serve

300g

450g

750g

Wholemeal / wholegrain bread rolls, to serve

10

15

25

 

Method

  1. Heat oil in a large saucepan over a medium heat. Add onions and cook gently for 15 to 20 minutes, or until browned. 
  2. Stir in garlic, ginger, spices and pepper and cook for 1 minute, until fragrant.
  3. Add split peas, vegetables, stock and water to the saucepan.  Bring to the boil then reduce heat and simmer, stirring occasionally, for 50 minutes or until the split peas have broken down slightly and the soup is thick. Stir in milk.
  4. Transfer soup to bowls/mugs and serve topped with a dollop of yoghurt and a sprinkling of black pepper. Serve with a bread roll.

 

Tip

  • This soup is also delicious served with lemon wedges on the side to give a zesty touch.
  • Can be frozen. Defrost and reheat to serve warm on another day.
  • Fresh mint can be sprinkled on top when serving.

 

Healthy Choices category: GREEN (Best choice)

 

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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