alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Curried Split Pea Soup with Spicy Tempeh Croutons

Serves 8.

    Share

    Curried Split Pea Soup with Spicy Tempeh Croutons

    When people think of split pea soup, they often think robust and hearty European fare that’s swimming with ham. Well, step out of that mindset. This split pea soup is a delicious vegan alternative with amazing Indian spices. We’ve given it an exceptional boost with crisped tempeh croutons. It can’t get any tastier—and the nutritional boost is worth making a massive batch to add to any recipe, salad, or stir-fry.

    Advertisement

    Tips

    • This delicious split pea soup is equally good with stirred in spinach, kale, or Swiss chard.
    • Soaking split peas overnight reduces your cooking time from almost 2 hours down to 40 minutes. Alternatively, you can substitute split peas with urad dal and further reduce your cooking time
    Advertisement

    Curried Split Pea Soup with Spicy Tempeh Croutons

    Ingredients

    Soup
    • 2 cups (500 mL) dry yellow split peas
    • 1 Tbsp (15 mL) grapeseed oil
    • 1 large cooking onion, chopped
    • 2 large carrots, peeled and chopped
    • 1 small celeriac, peeled and chopped
    • 2 large Russian garlic cloves, chopped
    • 1 cinnamon stick
    • 1 Tbsp (15 mL) peeled and grated gingerroot
    • 1 Tbsp (15 mL) medium-hot curry powder
    • 2 tsp (10 mL) ground cumin
    • 2 tsp (10 mL) turmeric
    • 1 cup (250 mL) peeled and diced yam
    • 6 cups (2 L) unsalted vegetable stock or water
    • 1 tsp (5 mL) sea salt
    • 1/2 tsp (2 mL) freshly ground black pepper
    • 14 oz (398 mL) can coconut milk
    • 1 lime, juice only
    • Chopped cilantro, for garnish
    • Chili oil, optional
    Spicy tempeh croutons
    • 2 Tbsp (30 mL) grapeseed oil
    • 2 tsp (10 mL) medium-hot curry powder
    • 1 tsp (5 mL) ground cumin
    • 1/8 tsp (0.5 cm) cayenne
    • 8 oz (225 g) pkg frozen plain tempeh, thawed
    •  

    Nutrition

    Per serving:

    • calories441
    • protein20g
    • fat21g
      • saturated fat12g
      • trans fat0g
    • carbohydrates48g
      • sugars8g
      • fibre7g
    • sodium347mg

    Directions

    01

    In large bowl, place peas and cover with 1 L water. Set aside to soak overnight. Drain and thoroughly rinse.

    02

    In large, heavy saucepan, heat oil. Add onion, carrots, and celeriac. Sauteu0301 over medium-high heat until soft. Do not brown. Add garlic, cinnamon stick, gingerroot, curry, cumin, and turmeric and sauteu0301 for another minute, or until garlic is fragrant. Add soaked and strained split peas, diced yam, stock, salt, and pepper. You will need enough stock to cover peas with about 2 in (5 cm) of liquid. Bring to a boil; cover and reduce heat to low. Simmer for about 1 hour, until peas are soft and yam is very tender.

    03

    While soup is cooking, prepare tempeh croutons.

    04

    Preheat oven to 350 F (180 C). Line baking sheet with parchment paper. In wide flat dish, combine oil, curry powder, cumin, and cayenne. Whisk to blend. Place block of tempeh in mixture and brush all over to coat. Cut tempeh into 1/2 in (1.25 cm) dice. Spread out on prepared baking sheet and bake in oven for 15 to 20 minutes until crisp. Set aside.

    05

    When soup is cooked, remove cinnamon stick and discard. Using handheld immersion blender, pureu0301e soup until creamy. Alternatively, pureu0301e in high-speed blender and return to saucepan. Whisk in coconut milk and lime juice and heat through. Add more seasonings to taste, if you wish.

    06

    To serve, ladle into serving bowls. Top servings with several tempeh croutons. Sprinkle with cilantro, and drizzle with chili oil if you prefer a bit more heat.

    Advertisement

    Like this recipe?

    This recipe is part of the Centre Plate Stars collection.

    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.